3 mile interval run
0.5 mile warmup
1 mile @ 7:20
0.5 mile recovery run
1 mile @ 6:59
0.5 mile warmup
1 mile @ 7:20
0.5 mile recovery run
1 mile @ 6:59
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Last: 10 mo ago by howapi
Quick lift day
Barbell RDLs
One leg dumbbell RDLs
Dumbbell sumo squats
Calf raises
push ups
hammer curls
tricep extensions
A few other things...
Barbell RDLs
One leg dumbbell RDLs
Dumbbell sumo squats
Calf raises
push ups
hammer curls
tricep extensions
A few other things...
10 km (1.5 mi warmup, 30 min tempo, 1.5 mi cooldown)
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Day 3 of 4 Skiing at Park City
7 miles
Back tweaked. Inflamed nerve around the L5 or so.
Went light. 10 min warmup, bike and body weight stuff.
3 rounds of
15 light dumbbell bench press
12 push-ups
10 moderate dual db strict shoulder press bottom half of range only
4 rounds of:
10 skull crushers
10 db curls
10 lat raises
Stayed light, have to race on Saturday
Went light. 10 min warmup, bike and body weight stuff.
3 rounds of
15 light dumbbell bench press
12 push-ups
10 moderate dual db strict shoulder press bottom half of range only
4 rounds of:
10 skull crushers
10 db curls
10 lat raises
Stayed light, have to race on Saturday
10 min warmup bike and body weight.
3 rounds of
15 dual db bench
12 push-ups
10 strict db shoulder press bottom half of range only
4 rounds of:
10 skull crushers
10 db curls
10 db lat raises
Everything was light, back is tweaked and I have a race Saturday.
3 rounds of
15 dual db bench
12 push-ups
10 strict db shoulder press bottom half of range only
4 rounds of:
10 skull crushers
10 db curls
10 db lat raises
Everything was light, back is tweaked and I have a race Saturday.
1.4 mile run, was planned 2 but knee couldnt take it.
10 mile bike ride
Wednesday full body lift routine in the evening
10 mile bike ride
Wednesday full body lift routine in the evening
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