Monday, March 17, 2014

March 10th - March 16th



Monday:
Warm Up: 1 mile run @ 6mph

Complete 3 rounds (15 each, no rest in between)
Wide stance leg press (180 lbs)
Narrow stance leg press (180 lbs)
Deadlifts (65 lbs)
Jump squats

Complete 4 rounds (10 each, no rest in between)
Calf raises (90 lbs)
Lunges
Step Ups

1 min wall sit
3x12 ab plate lifts (10 lbs)
3x12 bridges with plate (10 lbs)
1 minute plank

Yogify 15 minute sun salutation

Cardio:
5 mile run, Turkey Trot route
Temp: 51
Felt: Tired legs and overdressed!

Tuesday:
Warm Up: 2000 meter row


Wednesday:
Warm Up: 1 mile run @ 6mph

Bench Press 3x12 (65 lbs)
Overhead Extension 3x12 (15 lbs)
Deadlift 3x15 (40 lbs)
Push Ups 3x10
Assisted Pull Ups 3x6
Row 3x15 (45 lbs)

Yogify 15 minute sun salutations

Thursday:
Warm Up: 1 mile run @ 6mph

4 Rounds:
25 Burpees
25 Kettlebell Swings
25 Mountain Climbers
25 Kettlebell Swings
25 Bicycle Crunches
25 Kettlebell Swings

Cardio:
5 miles 48:16, 9:38/mile
Temp: 47
Felt: Good, a little too warm

Friday:
Warm Up: 1 mile @ 6mph

Body Pump Express

Saturday:
Cardio: St. Pat's Day 5k
Time: 28:02

Sunday:
Cardio: 7 mile run, 1:11, 10:15/mile pace, Duck Creek Trail
Temp: 22 & windy
Felt: Good despite icy places

Favorite workout of the week:  7 mile run with Celia.  We had to slow ourselves down several times and we were able to talk throughout the entire run!

Least favorite workout of the week: St. Pat's Day 5k- although the course if completely flat, it was a killer.  I haven't done any speedwork since marathon training in the fall.  Definitely a wake up that I need to include it in my workouts; it should be 10% of my weekly mileage so really only 2-3 miles a week.  As I was running I kept thinking how much I love the half marathon distance because you don't have to run fast!  ;)

Total miles for the week: 23
Total miles for 2014: 57





2 comments:

  1. Hee hee, that is why I love the half marathon too!

    ReplyDelete
    Replies
    1. Haha! I don't like the sprinting feeling, I prefer slow & steady!

      Delete

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