- Site:
- http://guizzetti.ca
- Miles:
- 2341 total / 40 in 2014
- Goal:
-<23m 5km (PB: 25:00 min) -<50min 10km -Vulture Bait 25k - <3 hours
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Entries
-
VELO
10 km
-
RUN
3.4 km 00:24 11:21 pace
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FIT
bench press 3x8 45# 65# 85#
tricep pulldown 3x8 50# 65# 80#
lat pulldown 2x10 70# 85# -
RUN
good 3.1 mi 00:35 11:17 pace
-
RUN
-
VELO
good 4 mi 00:15:00 16.0mph pace
-
FIT
good 1.6 km 00:20 20:07 pace
Leg press, chest press, seated row, preacher curl.
-
RUN
-
RUN
-
FIT
-
FIT
extra weights and stretching 00:02:00
leg press machine, pec fly and seated row. Flute bridge and stretching.
-
RUN
-
RUN
good 1.6 km 00:10:00 10:03 pace
-
FIT
good Weights 00:30
Leg press 5x8 230# 320# 410# 460# 503#
neutral bench press 4x6 45# 55# 65# 80#
later pull down 2x8 100# 120# -
FIT
good Weights 1.2 km 00:40 53:38 pace
Squats 4x6 50# 80# 70# 115#
OHP 4x8 35# 35# 45# 35#
Bicep pull down 50# 60# 65#
Preacher curl 3x12 50# 65# 70# -
RUN
good 4.25 km 00:23 08:42 pace
-
FIT
-
RUN
-
FIT
good 1 mi 00:40 40:00 pace
-
FIT
Lenny
Lenny
