Lenny
Squats 5x5 95# 145# 175# 200# 200#
Incline Bench Press 4x5 65# 65# 85# 85#
Pull ups 3x1
Tricep push down 3x8 30# 35# 35#
- Site:
- http://guizzetti.ca
- Miles:
- 1620 total / 106 in 2012
- Goal:
-<23m 5km (PB: 25:00 min) -<50min 10km -ATB 30k in March '12 (3:15 goal) -Marathon in 2012 ?? -Tough Mudder in 2012 ??
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Entries
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FIT
good Weights 00:25
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FIT
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RUN
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Decided to check my resting heart rate since I haven't done that in a long time. My RHR is 48 bpm. :)
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RUN
great Treadmill 4.2 km 00:23 08:48 pace
Cut this one a bit short but was overall pretty strong and fast. 1%, with 800m repeats at 7.5 mph.
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FIT
good Upper body weights 00:15:00
Barbell upright row 2x8 50#
Tricep push downs 3x8 30# 35# 40#
Chest fly 2x10 75#
3 pull ups -
FIT
good Sprint training 6 km 01:00 16:05 pace
Spent an hour doing 5x100m (45 degree hill) hill intervals with my sprinter friend.
Then did 5 sets of strides, and strength work. Definitely got some useful advice on tweaking my form for running. -
RUN
good Super Bowl Long Run 17.5 km 01:58 10:49 pace
This run was a little faster than I intended, but it's over and the numbers are up on the board now. :)
14x1.5 min intervals
Splits: 5:52 min/km, 6:12, 6:29, 6:26, 6:29, 6:36, 6:31-
wow! nice work lenny!!
8 days ago • Like
- Show 3 more comments...
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Great run, Lenny!
7 days ago • Like
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Thank you everyone. :) It was a beautiful day for a run, however not many runners were out for some peculiar reason.
7 days ago • Like
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walk
good Running Room Shopping 3.5 mi 00:50 14:17 pace
Went to stock up on a variety of gels, gus and powders to see what I like best.
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what did you end up deciding on lenny??
8 days ago • Like
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Let's see...I got two of my favourite Gu's because they were randomly in stock: Chocolate Mint and Vanilla Bean.
I got a Hammer Espresso and this funny Berry flavour which is alright (but wouldn't buy it again). I also got a couple other random Gu's.
The thing I needed most was electrolyte mix, and got packets of lemon, strawberry and triple berry from E-load. Lemon tastes pretty good, strawberry is too bland for my liking and I'll try the rest out next long-run.8 days ago • Like
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RUN
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RUN
good Hill Repeats....suck! 8 km 00:54 10:48 pace
I'm impressed I didn't puke...so I celebrate this with ice cream, protein and wine! =D
1 mile warm up.
6x500 m hills, 200 m walk rest
Hills were:
6.6mph@2.5%, 6.5mph@3.5%, 6.3mph@4.0%, 6.2mph@4.5%,... read more -
RUN
great Feel the Speed 4.82 km 00:30 09:54 pace
Great run with Sally through the cemetary. I fell at the beginning which was not pleasant but I did get honked at later which was fun.
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FIT
great Weights A 00:25
Squats 5x5 115# 165# 195# 225# 225#
Bench press 5x5 65# 65# 90# 105# 105#
Pendlay row 2xF 75#(10) 95#(8)
Tricep push down 3x6 30# 35# 40#
Assisted pull ups - (30#) 3 -
FIT
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FIT
good Light Resistance 00:20
Leg press 3x6 280#x2 370#
Dumbbell chest fly 1x15 30#
Dumbbell shoulder press 1x15 25#
Dumbbell bicep curl 1x15 27.5#
Pec deck 1x15 75#
Elliptical for 6 minutes, easy pace
Stretching -
RUN
good Warmup 2 km 00:11:00 08:51 pace
Really just trying to have an easy night tonight consisting of some cardio, light upper body exercise and stretching out from yesterdays long run.
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RUN
good Sunday's Half Mary 21.23 km 02:32 11:30 pace
I'm surprised to be right on pace with my training despite the rocky previous 2 weeks. I'm not as fast of course, but I'm just racing the Around the Bay to finish it stronger than last year anyway ... read more
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FIT
great Weights 00:25
An assorted set of weights. Too many to recall. It's an effort to loosen up for tomorrow's long run.
http://www.fitocracy.com/view_workout/3955417/ -
RUN
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RUN
alright Treadmill 4.7 mi 00:46 09:42 pace
Today was much slower than usual. I think it was my dinner. :/
Lenny
Nice workout, Lenny!
2 days ago • Like
Thanks! I realized That I entered the distance as miles, not km. I'm not that quick!
2 days ago • Like