Site:
http://@dalerunsfar
Miles:
1860 total / 0 in 2017
Goal:

Stay fit and maintain sanity so I can pick up the mileage after completing school.

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Dale logged 1860 miles.

Last workout over 1 year ago. Help get them back on track!

  • 0 miles
  • 0:00 time
  • 0 calories
  • 0 workouts
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  • This Week time period

Entries

  1. FIT
    good 00:10:00

    Sit ups, 5 min
    3 sets: 10x hanging leg raises, 7x pull ups

  2. FIT
    00:40

    10 min warmup walk, 9%, 14:17 min/mi
    4 sets – use Tabata timer
    20 Seconds Burpees
    10 Seconds Rest
    20 Seconds Squat Thrusts
    10 Seconds Rest
    20 Seconds Skaters
    10 Seconds Rest
    20 Seconds Mountain Cl... read more

  3. FIT
    00:35

    10 min warmup walk, 9%, 14:17 min/mi
    4 sets
    1-Minute Air Squats
    4-Minute Tabata Squats
    20-seconds Squat Thrusts
    10-seconds Rest
    20-seconds Air Squats
    10-seconds Rest

    5 min AMRAP
    20 Step Back Lunge... read more

  4. FIT
    00:45

    PT
    10 min warmup walk, 9%, 14:17 min/mi
    18 min, 8x:
    Thrusters, 65 lbs
    Hanging knee lifts
    Push ups
    Pull ups
    2 min sit ups

  5. FIT
    00:45

    PT
    10 min warmup walk, 9%, 14:17 min/mi
    7 sets
    7 thrusters (50 lbs)
    7 burpees

    3 sets
    10 surf rows, 25 lbs
    10x biceps curls, red band
    10x triceps extensions, red band

    AMRAP 5 min
    5 pull ups
    10 pu... read more

  6. FIT
    00:40

    PT
    10 min warmup walk, 9% incline, 14:17 min/mi pace
    5 min row
    20 min AMRAP
    6x deadlift 95
    7x burpees
    10x kettlebell swings 35 lbs
    5x pull ups
    200m run

  7. FIT
    good 00:30

    PT
    10 min warmup walk 9%, 14:17 min/mi
    5 min row
    4 min sit-ups 123
    3 min single-arm cleans
    2 min push ups
    1 min Russian twist 25 lbs

  8. FIT
    good 00:50

    Tabata air squats
    Tabata push ups
    Tabata lunges
    PT
    15 min AMRAP
    24 air squats
    24 push ups
    24 lunges
    Run 200 m
    Walk 10 min, 9%, 14:17 min/mi
    5 min AMRAP
    5 pull ups
    20 sit ups

  9. FIT
    00:55

    Tabata air squats
    Tabata sit ups
    Tabata push ups
    Tabat reverse lunges
    10 min walk, 9%, 14:17 min/mi
    x800m run
    x50 WBs
    x20 HR push ups
    x1000m row
    x50 WBs
    x20 HR push ups
    x800m run
    x20 HR push u... read more

  10. FIT
    00:35

    PT
    10 min warmup walk, 9%, 14:17 min/mi
    20 min Nike Total Fitness

  11. FIT
    00:40

    Tabata air squats
    Tabata sit ups
    Tabata push ups
    Tabata reverse lunges
    PT
    10 min walk, 9%, 14:17 min/mi
    2 rounds
    x40 OH lunge (35/25)
    x40 sit ups
    x30 DL (50)
    x30 DB push press (50)
    7 pull ups
    12 pu... read more