Just had to get out and run today so I hit up the xc trails on base and did the 4 mile loop. It was super muddy and there were point where i was sliding around more than running but it was some good fun!
- Web:
- Site:
- http://www.sambrower.com
- Miles:
- 948 total logged
- Goal:
Improve my running and general fitness as I get ready for Air Force basic training, Nov 17th.
Entries
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Sam ran 4 miles in 35 mins goodBase Trails – 4 mi / 00:36 08:56 pace
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Sam ran 3.5 miles in 30 mins good200's – 3.5 mi / 00:30 08:41 pace
Ran 3.5 with 200's on the track
38.71
42.57
42.38
43.29
42.74Had really tight legs from lifting but pulled out a good workout!
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Sam did a weights workout for 45 mins alrightLeg Circuit – 00:45
Really killed it on the legs; leg press, calf raises, leg extension, leg curls, and back extension
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Sam ran 2.3 miles in 20 mins good 2.3 mi / 00:20 08:41 pace
Did 20 mins on the treadmill before doing a circuit around the weight room with the bench press, decline bench press, shrugs, pulldowns, curls, and the ab ball
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Sam ran 3.1 miles in 25 mins good5k indoors – 3.1 mi / 00:26 08:18 pace
Did a 5k on the treadmill starting at a 9:15 pace and building up to a 6:178 pace over the course of the run. After words I put in 15 minutes on the elliptical just for kicks and something different to do!
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Sam did a weights workout for 30 mins good 00:30
Did a circuit of bench presses, curls, triceps leg presses and calf raises....felt super to be in the gym again!
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Sam posted a note
Graduated basic training yesterday....still don't have a computer that I am allowed to use yet but in a couple weeks I think I will be allowed to have my computer mail too me. Did lots of intense working out over the past 8.5 weeks and I am looking fo... read more
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Congratulations Sam on graduating from basic training. Hope you can find a computer so we can enjoy your posts.
24 days ago -
Congrats! What branch? I was in the Air Force a long time go!
24 days ago -
Thanks guys, and I joined the Air Force as well, great branch!
19 days ago
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Sam ran 2.75 miles in 15 mins goodTrack workout – 2.75 mi / 00:16 05:43 pace
Ran 1.13 miles to the school for the cross country practice where we had the guys running on the track today. I then proceeded to do my first track workout in 4 years, 2 400's followed by 5 200's and then a 400 cool down at the end. the times were as... read more
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Nice job! I haven't done track in a while...I need to get back to it.
3 months ago
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Sam did a fitness workout for 15 mins alrightstrength – 00:15:00
Pushups 20, 10, 15, 10
Triceps Dips 10, 10, 15
Biceps 20 lbs 8, 10 lbs 15, 20 lbs 5 -
Sam did a fitness workout for 5 mins good 00:05:00
3 sets of 15 triceps dips where you use a chair and lower yourself down and push back up...also worked the core as well
Sounds like fun! We've been getting so much rain here over the past few weeks too. Never know if your foot is hitting something solid or is going to sink on the grass.
3 days ago