Monday Training
I switched my trainer sessions from Tues / THurs to Mon / Wed so that I can get back to 2 a days and also it seems to be more fitting for my trainer's schedule.
Trainer:
5min warmup jog / slow run on the TM (5.0 for all but last minute, then 5.5)
Then 3 stations reps of 10,20,30,20,10
95lb back squats
25lb one arm snatch (5,10,15, 10, 5 each arm)
jump pullups
Then back to the TM for another 5min at 5.0
A water break and then 30min spin class
COURAGE TO START, STRENGTH TO ENDURE, RESOLVE TO FINISH
HW 353 SW 317 Original GW 180 Current Wt 170
First 5k 59:18; 5k PR 32:06; 1st 10k 1:20:27; PR 1:08:36
1st Half Marathon 2:48
Pensacola Double Bridge Run 15k- 1:47:34
Three Sprint Triathlons
Getting back at it.
45 minute Zone 3 run.
Working with HR zones means a lower pace real low but in August will pay off.
First 5K 9/27/20 46:32 - 11 weeks post op (PR 28:55 8/15/11)
First 10K 7/04/2011 1:03 First 15K 9/18/2011 1:37
First Half Marathon 10/02/2011 2:27:44 (PR 2:24:35)
First Half Ironman 9/30/12 7:32:04
