Standard warm up 5 minute row 40 arm raises 10 arm circles leg swings Set 3x 5 each @ 95 barbell standing row/hang clean/front squat/back squat/OH Press Weighted crunches Then 3x 15 x cable chest fly’s 25/30 10 x T bar row @ 45 Cooldown… Read More
7.16 Miles 1 hour 5 minutes 22 seconds 9:08/mile Painful. I intended to wake up early and get some serious mileage in, but I slept until almost 8 and only made it 7 before I got too hot to keep going. I hadn’t prepped myself… Read More
3.2 Miles 28 minutes 38 seconds 8:55/mile
6.2 Miles 53 minutes 11 seconds 8:33/mile My first run in two weeks was the 10k of the race series I am doing. It was early, it poured rain, it was 100% humidity, it was painful. Time was alright for the effort I put in,… Read More
Hey guys I am back from vacation. While I was gone I did over 70 miles of hiking, but Saturday was my first day back in the gym. Standard warm up 5 minute row 40 arm raises 10 arm circles Set 3x 20 x DB… Read More
I think this is my last time hitting the gym before my two week vacation…….hoping Ill be able to jump back into it when I am back. Not sure how many miles I will run alone out in bear country, but who knows. Standard… Read More
5 Miles 44 minutes 4 seconds 8:47/mile Pretty uneventful but not having sunrise until 6:20 has been killing me with these pitch black runs.
11.1 Miles 1 hour 40 minutes 41 seconds 9:03/mile I wanted to do 15 to make it the farthest run I’d ever done, but I did a huge group run with one of the local shoe stores (~75 people). It was a blast and the… Read More
Standard Warmup 5 minute row 40 arm raises @ 5 lbs 10 arm circles each arm Set: 3x 10 x L’s @ 5 lbs 20 x bench at 95 10 x incline crunches with twist @ 45 lb 15 x cable row @ 27.5, 35,… Read More
3.19 Miles 27 minutes 57 seconds 8:45/mile Somehow it was already 80 degrees before 5:00 this morning. Got a weekend long run coming soon, stay tuned.
SeaLab Fitness 