Miles:
6867 total / 466 in 2018
Goal:

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

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Entries

  1. RUN
    injured 1.13 mi 00:12:59 11:29 pace

    Treadmill

  2. VELO
    injured Gym@work 2.14 mi 00:10:00 12.8mph pace

    Followed by hanging leg raises and crunches w/25lb dbs.

  3. walk
    injured pf 1.68 mi 00:30 17:51 pace

    80s rest b/w sets
    A1) Smith machine bp 10 sets of 160x5
    A2) Smith machine bent rows 4 sets 110x5 6 sets 160x5

    60s rest b/w sets
    B1) db bp 3 sets 40x8
    B2) db bent elbows out rows 3 sets 40x8

    Tread... read more

  4. RUN
    injured pf 2.89 mi 00:34 11:45 pace

    90s rest b/w sets
    A1) seated db curls 10 sets of 25x5
    A2) Smith machine close grip bp 10 sets 160x5

    60s rest b /w sets
    B1) reverse grip bb curls 3 sets of 40x8
    B2) French press 3 sets of 40x8

    Tr... read more

  5. RUN
    injured pf 1.06 mi 00:12:02 11:21 pace

    Treadmill 0.1 incline

  6. VELO
    injured pf 2.2 mi 00:10:00 13.2mph pace

    Level 18
    Seated leg curls w/90s rest b/w sets 10 sets of 90x5

    90s rest b/w sets
    A1) v sits 3 sets of 8
    A2) Romanian Smith machine deadlifts 3 sets 210x6

  7. FIT
    good Gym@work

    80s rest b/w sets
    A1) high incline palms facing db press 10 sets 50x5
    A2) bw neutral grip pull ups 3 sets of 5, 7 sets of 3

    60s rest b/w sets
    B1) bw dips 3 sets of 6
    B2) one arm db rows 3 sets 40x6

  8. FIT
    injured Basement 2.01 km 00:30 24:01 pace

    Level 7

  9. FIT
    injured Basement 3.28 km 00:41 20:19 pace

    Level 3, followed with soft tissue work.

  10. RUN
    good Gym at work 1 mi 00:11:01 11:01 pace

    Treadmill, no noticeable pain or swelling. Followed by 25 neutral grip pull ups 6,5,5,4,5
    and 50 bw dips 10,16,10, 7,4,3

  11. FIT
    good Basement 3.69 km 00:52 22:40 pace

    Level 3, pain free.

  12. FIT
    injured Basement 3.23 km 00:45 22:35 pace

    Pain management cardio.

  13. walk
    injured pf 1.74 mi 00:30 17:14 pace

    12 minute abs
    Treadmill incline 3.0@3.5mph
    Incline palms facing db press. Moderate instinctive rest b/w sets 10 of 40x10
    Incline db flyers w/short instinctive rest b/w sets 3 of 25x6

  14. FIT
    good Basement 01:21

    1,010 50lb kettlebell swings 6:44 am 218 I. 16:29, 8:08 pm 237 in 18:41

  15. RUN
    injured pf 4.68 mi 00:53 11:21 pace

    Treadmill incline 0.1 37:00 3.7 11:21, 11:05; 11:02
    Smith machine deadlifts w/instinctive rest b/w sets 210x6 210x6 250x6 300x6 320x3
    Smith machine bent rows w/30s rest b/w sets 150x5 150x5 150x... read more

  16. RUN
    injured To Norton Dr. to/onto FNB Pkw... 6 mi 01:08 11:18 pace

    Beautiful cloudy night for a run, just beat the rain.