Weights

A1. Bench Press
135 x 10
185 x 8
205 x 7, 5, 5

A2. Bent over D-bell rows
45#, 3 x 12

A3. Standing hip flexion/adduction w/ t-band
3 x 10

5 mile Run

Ran to Dobie Stop sign (about 5 miles)
44:23 including 2x of walking.
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Lack of endurance/stamina. About 100 deg today.

800m Track Intervals w/ Road bike w/u and c/d

800m x 4 / walk 400m rest
1. 3:14 / 3:50 (walk 100/jog 100/walk 200)
2. 3:21 / 4:15 (walk 400)
3. 3:20 / 4:49 (reversed direction for 2nd two 800's)
4. 3:25 /
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2.5 mile bike ride to/from track (5 total)

3 Mile Run

Mile 1 - 7:52
Mile 2 - 7:43
Mile 3 - 8:12
-
Bonked at 2.25 miles

Barbell Complex

3 sets x 8 reps, 60 sec rest, with 95lbs
1. Hang Cleans
2. Overhead press
3. Split Squat Right
4. Split Squat Left
5. Bent over Rows

4 mile Run (3 miles + 1 mile walk/run)

First 3 miles at or below 8:00/mile

800m Track Intervals

800m x 3 / Walk 400 m
1. 3:22 / 4:17
2. 3:21 / 4:08
3. 3:19

Mountain Bike McAllister

45 minutes

Weights and Bike Tabata

A. Bench Press
135 x 8
200 x 8, 8, 7

B. Bent over rows
135 x 10, 10, 10

C1. Incline d-bell press
45's 3 x 12-15
C2. Pull-up shrugs
3 x 10-15
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Stationary Bike x 10 minutes total
3 min w/u + 4 min tabata + 3 cool down

3.1 mile Run

25:39 Total, 3.12 miles
Mile 1 - 8:23
Mile 2 - 7:52
Mile 3 - 8:22

Tabata Bike

15 minute total ride
4 minutes tabata

Push-ups

102 push-ups
34, 33, 35
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Neck still sore x 1.5 weeks

3 mile Run

26 minutes
-
Neck painful x 1 week

2 mile run + 1 mile tempo (Tylertown)

25:47 total, 3 miles
Mile 1 - 8:55
Mile 2 - 8:56
Mile 3 - 7:52 (tempo)