Miles:
7104 total / 703 in 2018
Goal:

Run injury free, a 24hr race, sub 4:10 marathon, and deadlift 405.

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  • 3 miles
  • 01:50 time
  • 571 calories
  • 3 workouts
  •  
  • This Week time period

Entries

  1. FIT
  2. FIT
    tired Basement 00:30

    Level 3.

  3. RUN
    great Crunch Fitness 2.8 mi 00:30 10:42 pace

    0.5 incline 28:00. Much needed mental cleanse before graphing equations :/.

  4. RUN
    injured Gym@work 0.89 mi 00:10:00 11:14 pace

    10 minutes treadmill
    All sets w/60s rest b/w 
    Bw pullups 2 of 5, 12lb db bw feet set of 5
    Bw pushups 3 of 10 
    Goblet squats 3 of 30x15
    Lat pulldowns 8 stackx20, 20 9 stack 15,15 9 stack plus block... read more

  5. RUN
    injured Gym@work 2 mi 00:19 09:32 pace

    Decline -1.0

  6. RUN
    injured Crunch 1.5 mi 00:16 10:30 pace

    3 rounds: 0.5 mile run, 24kg kettlebell swings, bp, deadlifts. Rest was walking station to station. Round 1 5:28, 15 swings, 185x10, 225x5. Round 2 4:47, 15 swings, 185x10, 295x5. Round 3 5:30, 15 ... read more

  7. RUN
    injured Crunch Fitness 0.88 mi 00:10:00 11:21 pace

    Treadmill
    BW pull ups 3 sets of 5 with 75s rest between sets
    BW pushups 3 sets of 10 with 60s rest between sets.
    6 circuits 20 reps each exercise, no rest between A1-A3, 60 s rest after circuit com... read more

  8. FIT
    injured Basrment 00:30

    Level 7

  9. walk
    injured planet fitness 1.6 mi 00:30 18:45 pace

    0-3:00 5.0 incline
    3:00-5:00 8.0 incline
    5:00-7:00 10.0 incline
    7:00-8:00 2.0 incline
    8:00-10:00 no incline
    10:00-30:00 3.0 incline

  10. FIT
  11. FIT
    injured Basement 00:30

    Level 5

  12. RUN
    injured Crunch Fitness 1.93 mi 00:22 11:23 pace

    10 minutes treadmill 0.86 mi
    All sets w/60s rest b/w
    Bw pullups 3 of 5
    Bw pushups 3 of 10
    Lat pulldowns 99x20 110x15 110x15 121 x12 121x12 126x12
    1 arm db rows 20x20 20x15 25x12 25x12 30x12
    A1)bb c... read more

  13. walk
    injured Crunch Fitness 1.61 mi 00:25 15:31 pace

    Incline 3.0 0.63 mi/10:00
    Bw pull ups 5
    Parallel grip bw pull ups w/60s rest b/w sets 5, 5
    Bw pushups 3 sets of 5 w/60s rest b/w sets
    Incline 1.0 0.98 mi/15:00
    Bench press 3 sets 155x10 w/60s ... read more

  14. walk
    injured Gym@work 0.19 mi 00:10:00

    Incline 9.5
    Bw pullups 3x5 60s rest b/w sets
    Bw pushups 3x10" "
    Squats omitted b/c of knee pain
    5 rounds of ab circuit:crunches, swiss ball crunches, oblique crunch... read more

  15. walk
    injured Crunch Fitness 0.93 mi 00:15:00 16:07 pace

    Incline 3.0
    Bw pull ups w/60s rest b /w sets 3x5
    Bw pushups w/60s rest b/w sets 3x10
    No squats due to knee.
    Pulldowns w/90s rest b/w sets 99x20 110x15 110x15 121x12 121x12 126x12
    One arm db rows w/... read more

  16. RUN
    injured 2:30 Pace Setter Omaha Hot Ci... 13.13 mi 02:32 11:34 pace

    Feel swelling.

  17. FIT
    injured Basement 00:35

    Family time over training.

  18. RUN
    injured Gym@work 2.52 mi 00:28 11:07 pace

    12:00, 10:00@0.5 incline, 6:03@-0.
    5 decline