Miles:
7024 total / 623 in 2018
Goal:

Run injury free, a 24hr race, sub 4:10 marathon, and deadlift 405.

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  • 11 miles
  • 02:10 time
  • 2476 calories
  • 4 workouts
  •  
  • This Week time period

Entries

  1. RUN
    injured pf 1.31 mi 00:15:00 11:27 pace

    Random level 2 12:00

  2. RUN
    injured pf 3.08 mi 00:35 11:21 pace

    Incline 0.3 30:00

  3. RUN
    injured pf 5.15 mi 00:58 11:15 pace

    Hill level 1 30:00 3.08mi
    Smith machine deadlifts w/instinctive rest periods 200x5 250x3 250x5 300x3 350x2
    Hyperextensions w/instinctive rest periods 3 x 15
    60s/30s 18:00, 42s/18s for Cool down 2.07mi

  4. RUN
    injured Gym@work 1 mi 00:11:25 11:24 pace

    Followed with hanging leg raises toes to bar.

  5. RUN
    injured Gum@work 1.88 mi 00:21 11:21 pace

    10:00/0.88mi
    Pullups super setted w hanging leg raises toes to bar super setted w/be pushups 45 s rest b/w sets
    15lb dumbbell b/w feet x 5, 20x4, 25x2
    Bwx10 bwx10 bwx10
    2 sets of 5
    11:22/1 mi
    One a... read more

  6. RUN
    injured pf 4.23 mi 00:48 11:20 pace

    12 minute abs
    Treadmill 18:00 40s 5.1 mph/20s 5.8 mph
    Smith machine seated military press w/ instinctive moderate rest b /w sets 110x10 110x10 70x15 70x15 70x12
    Db front raises w/short instinctive ... read more

  7. RUN
    injured 2 A Day 5.12 mi 00:56 10:57 pace

    To/onto Blondo to/through Diamond Head out 153rd to/through Nelsons Creek out/onto 144th St to Ezra 38:00 3.42mi 11:22, 10:41, 10:16
    Nightcap was to FNB Pkwy and back in 18:08

  8. RUN
    injured pf 3.65 mi 00:40 10:57 pace

    12 minute abs
    Random level 1 35:00
    11:15, 10:59, 10:30

  9. RUN
    injured pf 2.1 mi 00:24 11:25 pace

    Incline 0.3 19:00
    Smith machine deadlifts w instinctive rest b/w sets
    200x5 200x5 250x6 300x3 350x3

  10. RUN
    injured To/onto FNB Pkwy yo/onto 132n... 4.73 mi 00:54 11:24 pace

    12:01 11:13,? , 11:16

  11. RUN
    injured pf 3.1 mi 00:35 11:17 pace

    Incline 0.2 30:00 2.67mi

  12. RUN
    injured pf 4.53 mi 00:50 11:02 pace

    Random level 1. 11:27, 11:11, 11:10,10:57

  13. RUN
    injured To/through El Darado to home ... 2.5 mi 00:26 10:35 pace

    10:59, 10:10

  14. RUN
    injured Gym@work 2 mi 00:21 10:31 pace

    10 minutes 0.91 mi
    60s rest b/w supersets bw pull ups 3x5, bw pushups 3x10
    11:03 1.09mi

  15. RUN
    injured Gym@work 2 mi 00:22 11:01 pace

    Treadmill 10 minutes 0.87
    Pullups w/12lb b/w feet, 5 sets of 3. 90s rest periods.
    Bw pushups 5x15 w/75s rest b/w sets.
    Treadmill incline -0.5