18.09 Miles 2 hours 49 minutes 20 seconds 9:23/mile Got some serious steps in this weekend. It was a pretty solid long-slow distance day, with a substantial amount of rain, but better now that Memphis temps are out of the mid 80’s. I should… Read More
5.33 Miles 46 minutes 33 seconds 8:43/mile Finally got some cool weather, amazing.
Just went in for a quick sesh after work to make me feel better about myself. Standard Warmup 5 min row 40 arm circles 10 arm raises Set 3x 10 x DB curls @ 32.5 10 x DB OH Press @ 32.5 8 x SA… Read More
3.17 Miles 28 minutes 6 seconds 8:51/mile Easy shakeout from the race Sunday.
10 Miles 1 hour 21 minutes 54 seconds 8:11/mile The first ten miler of the race series. It was hot, but it was a neat course through the state forest. I only almost puke once so I call it a success.
5 Miles 44 minutes 44 seconds 8:56/mile 76 degrees and 87% humidity at 5 am with no wind….. yuck
5.51 Miles 45 minutes 46 seconds 8:18/mile It was hot. Also I decided not to lift the next morning (10/3) because I got a flu shot and my arm was sore…. oops.
Standard Warmup 5 min row 40 arm raises 10 arm circles Set 3x 10 x DB curl 30/30/35 10 x DB OH press 10 x skull crushes 40/42.5/45 10 x SA DB Bench 50/50/55 Cooldown Abset roll out
10 Miles 1 hour 29 minutes 22 seconds 8:56/mile
5 Miles 44 minutes 2 seconds 8:47/mile Big birds are scary in the dark
SeaLab Fitness 