Wednesday, May 14, 2014

May 5th - May 11th

Half marathon taper week, so workouts were light & rest days existed!

Monday:
Warm up 1 mile @ 6.5mph

3x
6 Assisted Pull Ups
10 Plyometric Push Ups
10 Overhead Tricep Extension
10 Cross Body Bicep Curls

3x
10 Mack Raises
60 seconds inchworms
10 Dumbbell Deadlift (2x35 lb deadlifts)

3x
10 incline chest press
10 good mornings
10 half bicep curls

3x
10 Bridges
10 Bicycle Crunches
60 second plank

5 mile run @ 9:10/mile

Tuesday:

Swim
1 x 50m warm up
4 x 250m
1 x 50m cool down

15 mile bike ride pulling trailer

30 minute RPM

Wednesday:
1 mile warm up @ 6.2mph

3x
10 Step Ups on bench (each side)
10 Kettlebell Swings
10 Kettlebell Squats

3x
10 lunges (each side)
10 Lateral Lunges (each side)
10 Curtsy Lunges (each side)

3x
10 Squats (95 lbs)
10 Squat Jumps
10 Wide Stance Leg Press (180lbs)

3x
10 Hamstring Curls (60 lbs)
10 Seated Calf Raises (50 lbs)

30 minute CX Works

Thursday:
16 mile bike ride pulling trailer

Friday:
Rest

Saturday:
Rest

Sunday:
Quad Citites Distance Classic 13.1: 1:59:47, a pace of 9:09/mile (and a new PR!)

Total miles for the week: 20.1
Total miles for 2014:  261

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