SeaLab Fitness

Sorry to hog the feed this morning, work computer has the log in, lady is out of town and it rained all weekend so I wasn’t up to much else. Warmup 5 min row 40 arm raises 10 arm circles Set 3x 10 DB shoulder… Read More

6.2 Miles 48 minutes 52 seconds 7:52/mile 2nd 10k of the road race series I am doing. Hadn’t planned on running very fast, but I got excited and competitive after the first mile. This one went much better than the one straight after the vacation,… Read More

with brother in law (he’s way stronger than me) Warmup 5 minute row 40 arm raises 10 arm circles Set  3x 10 DB curls 35/35/40 10 SA DB OH Press 40/45/50 20/15/10 weighted row 100/130/160 Then 3 x 10 decline bench @ 135 Then 3x… Read More

Warmup 5 min row arm circles arm raises Set 3 x 20 bench @ 95/95/115 Then 3x 10 DB curls 30/32.5/35 10 OH Press 30/32.5/35 15 DB closed chest press 30/32.5/35 10 back/oblique raises @ 45 Then 1 x 20 bench @ 115 Cooldown Ab… Read More

15 Miles 2 hours 20 minutes 23 seconds 9:21/mile Officially the farthest I have ever run. Decided to take on the morning at 4:00 with some long slow distance and to get over the mental hump of running that far… now to go sit at… Read More

5.83 Miles 54 minutes 26 seconds 9:20/mile Didn’t intend to run so slow, but after I saw my first mile split I just decided to keep it chill. I did some leg work and went for an evening mountain bike ride the day before so… Read More

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