Site:
http://www.geekwitharun.com
Miles:
11694 total / 103 in 2017
Goal:

Upcoming events: Blister in the Sun on August 4th, and ultimately the Bartram 100 miler in December.

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  • 28 miles
  • 02:33 time
  • 2088 calories
  • 4 workouts
  •  
  • This Week time period

Entries

  1. RUN
    Easy run 4.25 mi

    easy pace 4 miler.

  2. RUN
    great Speed workout 7 mi 01:03 09:00 pace

    1 mile warm up, 5 x 1 mile hard run intervals, 1 mile cool down.

  3. FIT
    great Chest and Triceps 00:30

    Super Set 1
    Bench Press, 100 lb barbell, 3 x 10
    Dumbbell Flys, 35 lb dumbbells, 3 x 10
    Two handed Triceps extensions, 40 lb dumbbell, 3 x 10

    Super Set 2
    Dumbbell Bench Press, 45 lb dumbbells, 3 x ... read more

  4. VELO
    great Fall Line Ride 16.5 mi 01:00 16.6mph pace

    Fast(ish) ride on the Fall Line bike path!

  5. RUN
    great 19 miles mixed road and trails 19 mi 04:43 14:53 pace

    Lots of miles mixed between road and trail running today.

  6. FIT
    great Core Workout 00:20

    Crunches with 30 lb dumbbell, 3 sets, 10 reps
    Leg Raises, 3 sets, 10 reps
    Russian Twists with 25 lb dumbbell, 3 sets, 10 reps
    Deadlifts, 100 lbs, 3 sets, 10 reps
    Flutterkicks, 3 sets, 20 reps

  7. RUN
    great Easy four miler 4.01 mi 00:44 10:54 pace

    Easy four miler. Got stopped for a little while by a train. Good times.

  8. RUN
    great Tempo Run 7 mi 01:03 09:00 pace

    Tempo run on a treadmill.

    2 mile warm up at 9:59 pace.
    4 miles at goal 10k pace (8:27)
    1 mile cool down at 10:41 pace.

  9. FIT
    great Chest and Triceps 00:30

    No time for a cardio workout today (traveling for work), but I did get strength training in.

    Super Set 1
    Dumbbell Bench Press, 45 lb dumbbells, 3 sets, 10 reps
    Dumbbell Flys, 35 lb dumbbells, 3 se... read more

  10. FIT
    great Leg Day 00:30

    100 lb dumbbell squats (50 lb dbs), 3 sets, 10 reps
    100 lb dumbbell standing calf raises (50 lb dbs), 3 sets, 10 reps
    100 lb seated calf raises, 3 sets, 10 reps
    Leg Extensions, 75 lbs, 3 sets, 10 r... read more

    • J J
      J J

      Great leg day! Keith! Loved that superset lift of yours earlier in the week to! ..read up on it!

      13 days ago Like1 person

  11. RUN
    great Trail Run 4 mi 01:09 17:11 pace

    Trail run with a couple of triathlon club members. Good times in cold conditions on Pine Mountain Trail!

  12. RUN
    great Red Nose Half Marathon Columb... 13.1 mi 02:16 10:23 pace

    A cold morning (for Columbus, GA) but a good run this morning. Looking good for my next races.

  13. FIT
    great Shoulders and Forearms 00:25

    Overhead Press, 40 lbs, 3 sets, 10 reps
    Reverse Flys, 30 lbs, 3 sets, 10 reps
    Dumbbell Forearm Curls, 25 lb dumbbells, 3 sets, 10 reps
    Lat Pulldowns, 50 lbs, 3 sets, 10 reps
    Lat Raises, 30 lbs, 3 s... read more

  14. FIT
    great Core Workout 00:20

    Ab Machine, 70 lbs, 3 sets, 10 reps.
    Back Extension Machine, 100 lbs, 3 sets, 10 reps
    Hanging Leg Raises, 3 sets, 20 reps
    Russian Twists, 20 lb dumbbell, 4 sets, 10 reps
    Crunches, 30 lb dumbbells, ... read more

  15. RUN
    great Track Tuesday 4 mi 00:27 06:51 pace

    half mile warm up, 4 x half mile intervals, half mile cool down.

    800 yard warm up: 5:31
    800 yard interval 1: 4:13
    800 yard interval 2: 400
    800 yard interval 3: 4:06
    800 yard interval 4: 4:08
    800 y... read more

  16. FIT
    great Back and Biceps 00:25

    Super Set 1
    Barbell Squats, 100 lb bb, 3 x 10
    Bent Over Rows, 50 lb bb, 3 x 10
    Dumbbell Biceps Curls, 20 lb dbs, 3 x 10

    Super Set 2
    Deadlifts, 100 lb bb, 3 x 10
    Barbell Biceps Curls, 50 lb bb, 3 x... read more

  17. FIT
    great Chest and Triceps 00:40

    Super Set 1
    Bench Press, 100 lbs, 3 sets, 10 reps
    Dumbbell Flys, 35 lb dbs, 3 sets, 10 reps
    One Hand Triceps Extensions, 20 lb db, 3 sets, 10 reps

    Super Set 2
    Dumbbell Bench Press, 45 lb dbs, 3 se... read more

  18. RUN
    great Brick Run 4.01 mi 00:44 11:01 pace

    Brick run. Did the first two miles with Ein, then did the rest solo.

  19. VELO
    great Brick Ride 16.5 mi 01:02 15.9mph pace

    Got my brick in between storms

  20. RUN
    great Recovery Run 4 mi 00:43 10:41 pace

    recovery run in the rain with Ein.