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Daniel logged 12161 miles.

Last workout 7 days ago. Help get them back on track!

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Entries

  1. FIT
    00:35

    warm up: 1000m row in 4:01
    2 x 5 laps, 15 push-ups, 30 second plank
    1.5 mile progressive run
    cool down: jump rope

  2. swim
    Surprise 1100 yd

    I bet you didn't expect this, did you?

  3. RUN
    lunch pick up 4.3 mi

    1 mile warm up
    5 x 3 laps pick up (probably 1/2 marathon pace), 3 laps easy

  4. FIT
    general 00:35

    warm up: 1000m row in 4:00, 4 minutes of boxing
    3 sets of 10 x 90lb incline press, 3 x 36" box jump, 10 x per arm cable turns
    2 sets of 5 x 60lb dumb-bell push press, 10 x single-leg bent over... read more

  5. VELO
    spin 13.8 mi 00:43 19.3mph pace

    Tough spin class today. Progressive hill sets:

    2 x 1 minute climb, 1 minute sprint (no rest)
    2 x 2 minute climb, 2 minute sprint (1 minute rest)
    2 x 3 minute climb, 3 minute sprint (1 minute rest)

  6. RUN
    lunch run 4.8 mi 00:35 07:15 pace

    Slight progressive run: 7:26, 7:22, 7:06, 7:04 with 7:32 cool down for .8 miles

  7. FIT
    fitness 1 mi

    warm up: 1000m row in 3:52, 3 minutes of hitting the bag
    3 sets of 45 seconds jump rope, 5 x pull-ups, 8 x suspension push-ups
    4 sets of 15 sit-ups, 20 mountain climbers
    cool down: 1/2 mile run

    • Mike N.
      Mike N. Nice Job
      Nice Job:

      Nice workout! Sounds tiring!

      20 days ago

  8. RUN
    lunch 3.5 mi

    15 minutes of spin (or as Stephen knows it, 15 minutes of pain)
    .5 mile fast indoor run
    2.6 miles - warm up, 3 x 800 w/ 400 recovery, cool down
    .2 miles - stair climbs

  9. FIT
    fitness

    warm-up: 1000m row in 4:10
    3 sets of 10 x 60lb push press (dumb-bell), 10x per leg - single-leg kb dead-lift (50lb), 10 x TRX suspension push-ups
    3 sets of 15 sit-ups, 10 x per leg single-leg bridg... read more

  10. RUN
  11. VELO
    spin+ 10.8 mi 00:35 18.5mph pace

    35 minutes of spin class
    3 sets of 3 laps, 7 pull-ups, 10 push-ups

  12. RUN
    lunch run 4 mi 00:29 07:07 pace

    3 mile progressive run on the TM - 21:04
    1 mile cool down run on the track

  13. FIT
    cross training 1.5 mi

    warm-up: 1000m row in 4:00
    3 sets of 6 pull-ups, walking lunges with 30lb wall-ball overhead, 8 x 30lb wall ball throws (10ft,) 30 seconds jump rope
    3 sets of 10 12" burpee box jumps, 15 sit-u... read more

  14. RUN
    Thunder Road Half Marathon 13.3 mi 01:36 07:12 pace

    I had a better than expected half marathon on Saturday. With very limited training, I was expecting to run somewhere in the 1:4x but surprised myself with some strong miles late in the race.

    http:... read more

  15. FIT
    Fitness 1.5 mi

    1 mile warm up run
    3 sets of 10 x TRX L-reverse-curls, 8 x 40lb kb swings (American,) 5 x pull-ups, 5 x toes to bar
    .5 mile cool down run

  16. RUN
    indoor run 5 mi

    2 miles on the indoor track
    3 mile progressive run with hill intervals on the TM.

  17. FIT
    Fitness 2.5 mi

    1000m row in 3:58
    2 mile run in 13:03 - this was a short speed set. Ran to a local block that has no traffic and did two 1/2 mile pick ups with a 1/4 mile recovery
    3 sets of 6 x 35lb kb 20" bo... read more

  18. RUN
    lunch run 4.6 mi 00:33 07:10 pace

    http://www.strava.com/activities/213566205

  19. FIT
    shoulders and stuff 00:35

    warm up: 1000m row in 4:16
    4 set of bench press (8 x 110lbs, 6 x 130lbs, 5 x 140lbs, 7 x 110lbs), 5 pull-ups or knees to elbows
    4 sets of jerk press or push press (60lbs, 70lbs, 60lbs, 60lbs)
    3 set... read more

  20. VELO
    Monday spinny 14.2 mi 00:40 21.3mph pace

    I'm not a fan of doing the same workout on the same day every week. That's boring. However, I am going to make an exception for Kim's spin class at the Childress Klein Y. Ridiculous!... read more