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  • 4 miles
  • 01:10 time
  • 530 calories
  • 3 workouts
  •  
  • This Week time period

Entries

  1. FIT
    5 x 5 take 2 00:35

    500m row in 1:55

    5 x 5 bench press: 135, 145, 145, 145, 135
    5 x 5 dead lift: 205, 205, 205, 205, 205
    5 x 5 push press: 75, 55, 55, 55, 55

    3 minutes hitting the bag (actually had a boxer giv... read more

  2. RUN
    miles are miles 4 mi

    2 miles on the indoor track
    2 miles on the treadmill

  3. FIT
    general fitness 00:35

    I needed an easy but good overall workout to destress after a long weekend deployment.
    500m row in 1:52
    2 mile run in 15:03
    2 sets of 30 seconds heavy rope, 15 sit-ups, 4 x 25lb Turkish get-ups (pe... read more

  4. RUN
    run+ 4 mi

    3 miles in 22:19 on the TM
    3 x 1:00 plank / 30 sec head stand
    1 mile cool down run

  5. FIT
    5 x 5 - ish 00:40

    bench press: 5 x 135, 5 x 135, 5 x 135, 5 x 135, 5 x 145
    dumb bell push press: 5 x 70, 5 x 70, 5 x 70, 5 x 60, 5 x 60
    squats: 8 x 135, 8 x 135, 7 x 155, 7 x 155, 7 x 155
    chin ups: 5, 5, 5, 5

    1 mil... read more

  6. FIT
    18 mi 00:50 02:46 pace

    Tough tempo spin workout today.

    3 x 10 minutes tempo sets.

  7. RUN
    run+ 4 mi

    3 mile progressive on the treadmill
    30 minutes of the Body Pump class (it was actually harder than I thought)
    1 mile cool down run

  8. FIT
    weightishness 00:40

    5 sets of bench press: 8 x 115lbs, 6 x 135, 5 x 145, 5 x 145, 3 x 155
    5 sets of push press: 6 x 65lbs, 5 x 75, 5 x 80, 5 x 80, 5 x 65
    5 sets of incline press: 6 x 100, 5 x 120, 5 x 120, 5 x 130, 5 ... read more

  9. RUN
    runsome 3.5 mi

    3.5 mile run - 500 meter row

  10. FIT
    general fitness 00:35

    500m row in 1:55
    ladder of KB swings (55lbs), sit-ups, wall balls (20lbs) to 10 feet:
    - 10 kb, 15 sit-ups, 10 wb
    - 15 kb, 15 sit-ups, 12 wb
    - 20 kb, 15 sit-ups, 15 wb
    - 25 kb, 15 sit-ups, 1... read more

  11. FIT
    mostly weights 2 mi

    5 sets of 135lb benchpress (5, 5, 8, 5, 5)
    5 sets of 185lb deadlift (8, 8, 5, 5, 5)
    5 sets of 60lb push press (5, 5, 5, 5, 5) **I am a weakling**
    2 mile cooldown run

  12. RUN
    Treadmill 3 mi 00:23 07:31 pace

    warm up: 500m row in 1:51

    Easy TM run.

    Using 2 20lb dumbbells:
    3 sets of 8 thrusters, 5 x each arm lying arm raises, 8 x walking lunges with overhead press
    2 sets of 4 x suspension cable flies

  13. swim
  14. RUN
    run+ 2.5 mi 00:19 07:37 pace

    My lower back is a bit tweaked, so I took it easy today.
    5 minutes of lower back stretches
    2.5 miles on the treadmill
    5 minutes punching bag
    10 minutes back stretches

  15. FIT
    98lbs weakling trying to get ... 00:35

    warm up: 1000m row in 4:15
    4 sets of 5 x 135 lb bench press
    3 sets of 10 x 1 arm push-press with 35lb dumb-bells, 10 x single-leg bent over row
    2 sets of 25yd 90lb sled push, 15 x 50lb KB swing
    1 m... read more

  16. RUN
    Inside where there is AC 3.5 mi 00:26 07:28 pace

    Easy run on the treadmill

    cool down was 4 sets of 10 x 20lb dumb-bell thrusters, 10 x 14lb (10ft) wall balls

    • Keith H.
      Keith H.

      Fast miles!

      about 1 month ago Like

    • Staci M.
      Staci M.

      Nice job on the indoor miles! I wish I had that option, but I've been choosing to run in the afternoon heat and humidity...to make fitness gains. Good pace.

      about 1 month ago Like

    • Dustin V.
      Dustin V.

      Speedy pace on the TM, Daniel. Cool conditions = good speed!

      about 1 month ago Like

  17. RUN
    run+ 2.75 mi

    warm up: 3 sets of 45 sec jump rope, 45lb kb swings (sets of 10, 15, 20), 15 sit-ups
    2.25 miles progressive run in 16:06
    .5 mile cool down run.

  18. RUN
    TM progressive+ 2.5 mi 00:18 07:05 pace

    2.5 mile progressive run on the treadmill
    3 sets of 6 cable push-ups, 6 pull-ups
    4 sets of 20yd sprint, backward sprint

  19. FIT
    Core-ish 00:30

    Short workout today.

    3 sets of 45 sec jump rope including 15 secs double-unders, 15 sit-ups, 1 minute plank, 5 pull-ups
    2 sets of 8 x 50 lb kb swings, 6 x 40lb squat to push-press
    2 sets of 20 yar... read more

  20. RUN
    heavy 4.7 mi 00:37 07:56 pace

    Pretty good pace for the day after squats

    https://www.strava.com/activities/317476048