Site:
http://www.blogtolose.com/profile/NatalieBrunson
Miles:
10046 total / 864 in 2017
Goal:

Get FASTER Lose 40 lbs Drop 15% of current body fat By Feb 2017 Add 20% More Muscle By Feb 2017 Running Streak 1000 days Finish 50 mile race in 2017

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  • 4 miles
  • 00:51 time
  • 839 calories
  • 5 workouts
  •  
  • This Week time period

Entries

  1. FIT
    good Circuit timed

    15 min sets of 2/4/6/8/10/12
    lunges single leg
    Pushups
    Supercobras
    Crunches
    Level changers
    Hip twists

    Hip abduction aingle leg cable
    35lbs @ 10
    30lbs @ 10
    25lbs @

  2. FIT
    good Shoulder Smash

    (Each side)
    Set 1
    Overhead press 15lbs @15
    Shrug 15lbs @15
    Upright row 15lbs @ 15
    Front fly 15lbs @15
    Reverse grip front fly 15lbs @ 15
    External rotation 15lbs @ 15
    Front raise 12lbs... read more

  3. RUN
    good Run / rowing intervals 2 mi 00:19 09:33 pace

    Row .25 @ 2:09
    Run .25 @ 2:50
    Row .25 @ 1:55
    Run .25 @ 2:15
    Row .25 @ 2:00
    Run .25 @ 2:11
    Row .25 @ 2:11
    Run .25 @ 2:05

    Hip abduction 95lbs @ 8X3
    Hip adductor 175 lbs @ 8X3

  4. walk
    good Pepper walk 1 mi 00:20 20:00 pace

    Cold

  5. RUN
    good Running streak 1.01 mi 00:11:38 11:31 pace

    1st 1/2 mile 11:45-12 min pace 2nd 1/2 mile 9:00-8:45 pace

  6. FIT
    good Weights circuit with McCoy

    Single leg situp 20
    Staggered leg lift 6lbs @
    adductor 6lbs @20
    Hip slides 10*2
    Bridge 30
    Side lunge 10*2
    Fwd/reverse lunge 10*2
    1 leg ball catch 10*2
    Side plank

  7. swim
    good Pool 750 yd 00:18 42:14 pace

    Trying to de-stress

  8. RUN
    good Streak 1 mi 00:12:38 12:37 pace

    Treadmill

  9. RUN
    good With pepper 2 mi 00:27 13:30 pace

    Intervals

  10. FIT
    good With McCoy

    Each exersise 30 seconds 2 rounds
    Lying chest press 30lbs
    Barbell bridge 30lbs
    leg/hip swings
    Squat/ Hip twists
    Scissor kicks
    Press ups 30lbs
    Reverse curl 30lbs
    Barbell curl 30lbs ... read more

  11. FIT

    Foam rolling

    overhead dumbell press
    12lbs @15
    10lbs @15
    8lbs @15
    front dumbell raise
    12lbs @15
    10lbs @15
    8lbs @15
    lateral dumbell raise
    12lbs @15
    10lbs @15
    8lbs @15
    upright dumbell r... read more

  12. RUN
    good Easy 1.04 mi 00:15:00 14:25 pace

    Legs are killing me

  13. walk
    good Pepper walk 0.67 mi 00:13:14 19:45 pace

    Cold

  14. RUN
    good Pod week 4 3 mi 00:40 13:20 pace

    With McCoy

  15. FIT
    good Leg day

    Circuit with 30lb barbell 3 rounds
    Split squat @ 10
    Side lunge @10 each side
    Single leg deadlift 10 each side
    Push press @ 10

    Calf raise 30 @ 30lbs

    Core circuit x2
    Side planks... read more

  16. FIT
    good 01:00

    hip thrust on ball 50lbs 8*3
    planks side 30s
    donkey kicks 30s
    fire hydrants 30s
    hip hikes 20
    band walks
    back extensions 15lbs @20
    prisoner back extensions @8

  17. RUN
    good Treadmill intervals 1.6 mi 00:16 09:49 pace

    Fastest pace 7:54

  18. FIT
    good Cool down 1 mi 00:08:14 08:13 pace

    Finisher

  19. FIT
    good Stairs 1 mi 00:21 21:00 pace

    Stepmill

  20. FIT
    good Back and triceps

    Back extension 15lbs @ 10x3
    Crunches 60
    bridge 60
    Dips (130) 8x3
    Chinups (130/140) 8x3
    Cable row 80lbs @ 8x3
    Reverse pullup 8x3
    Tbar row 45lbs @ 8x3
    Side planks 30s
    Triceps... read more