SeaLab Fitness

5 Miles 41 Minutes 59 Seconds 8:23/mile

Standard Warmup 5 min row 40 arm raises 10 arm circles Set 3 x 12 x Upright row 50/70/80 12 x reverse curls 50 6/8/15 x SA lat pulldowns 80/70/45 then 3 x 12 x DB Incline Bench 40/47.5/47.5 10 x back/oblique extensions 45/50/50 10… Read More

10 Mile Bike ride around the state park, surprisingly tough.

I didn’t want to do a leg day this week because I am supposed to have a race Sunday, but weather looks crappy so I did a fairly light one. I also spent an hour last night doing mountain bike jump practice so my legs… Read More

3.11 Miles 25 minutes 48 seconds 8:17/mile  

Standard Warmup 5 min row 40 arm raises Set DB incline bench 20 @ 40s 15 @ 45s 3 x 5 @ 50s 12 x Triceps pull down in between sets of bench Then 3x 10 x incline crunch and twist @ 45 10 x… Read More

3.26 Miles 26 minute 55 Seconds 8:14/mile

3.31 Miles 28 minutes 52 seconds 8:42/mile