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<b>Planks for Patrick's <a href="http://backonmyfeet.org/main/areas/shelter.teams/how.to.start.a.back.on.my.feet.team.html" target="_blank">BOMF</a> group.</b>
<ul><li>"Regular" side and front, choovie reverse: 1 minute = 1 point</li>
</ul><ul><li>Straight arm side, front: 1 minute = 1.25 points</li>
</ul><ul><li>Superman, one-leg with or without mb: 1 minute = 1.5 points</li>
</ul><span style="font-size:medium;"><span style="font-size:small;"><b><span style="color:#008000;">BOMF Plank Points: 107.375<br></span></b></span></span> All hail King Labduck and Queen choovie, planksters extraordinaire<br><b><span style="color:#000080;"><br>
When we reach 200 points, I'll donate $100 to Patrick's BOMF and Patrick a further $100 <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/icon_cheers.gif" style="border:0px solid;" title="cheers">.</span></b> Whaaat? Your ab exercises not listed and you're not planking? Assign 'em some points.<br><br><span style="font-size:xx-small;">More <a href="http://www.runwashington.com/features/traincore05.html" target="_blank">here</a>.<br><br></span><b>lyndenrunner</b> <span style="color:#0000FF;"><span style="color:#000000;">-</span> <b>38.5</b> <span style="color:#000000;">miles, jump from 28 last week. Send our Good Health Wishes to your friend, Gordon, and thanks for helping him out.</span></span> GL with the new plan.<br><b>JJJessee -</b> <span style="color:#0000FF;"><b>39.5</b> <span style="color:#000000;">miles incl <a href="http://www.kickrunners.com/forum/showthread.php?t=15337" target="_blank">16-mile trail race</a></span></span><span style="color:#0000FF;"><span style="color:#000000;">! No crabby foot news is good news. J³, how <i>do</i> you eat that Mex/chili dog stuff apres queasy tum? <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/uhoh2.gif" style="border:0px solid;" title="uhoh2"></span></span><br><b>Labduck</b> - <span style="color:#0000FF;"><span style="color:#000000;">140 mins TrekMill</span></span> (average incline 18%)<span style="color:#0000FF;"><span style="color:#000000;">, 710 bicycle situps, 3 planks, yard work and Christmas decorations. Foot not cooperating AT ALL. I say <b>23.5 points</b> for situps, planks, and general aggravation. 'kay?<br></span></span><b>Mustang Sally - <span style="color:#0000FF;">22.6</span></b> miles, 1600m swim, 1 h yoga. LT numbers reveal acute studetteness. Cutback week is ovah! Go get 'em!<br><span style="color:#0000FF;"><b><span style="color:#000000;">ksrunr</span></b> <span style="color:#000000;">-</span></span> <span style="color:#0000FF;"><b>54</b> <span style="color:#000000;">miles incl.</span></span> <b><span style="color:#0000FF;">1st OA Master</span></b> <span style="color:#0000FF;"><span style="color:#000000;">in 4.1 mile TT (</span></span>5:49 avg pace!) 5K time in this race faster than PR a couple weeks ago. <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/headbang.gif" style="border:0px solid;" title="headbang"> Deserving of a sports massage fer shoor.<br><b>millbot</b> - <span style="color:#0000FF;"><b>35</b> <span style="color:#000000;">miles</span></span> incl <span style="color:#0000FF;"><b>4-mile PR</b></span> (7:21m/m) upper & lower body & core, <b>19 BOMF points</b> (sawry, no crown), down ½ pound (per plan). Consistency and discipline (whatever that is) <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/notworthy.gif" style="border:0px solid;" title="notworthy"><br><b>Tamster</b> - <span style="color:#0000FF;"><b>29.25</b> <span style="color:#000000;">miles - Welcome, welcome. Ms TamThang powers thru <b>5 plank points</b>. The pie and ice cream was divine (urp)!</span></span><br><b>Pro</b> - <span style="color:#0000FF;"><b>18</b> <span style="color:#000000;">miles incl <span style="color:#0000FF;"><b>6th OA 5k TT</b> <span style="color:#000000;">(6:10 m/m) 4000 yds</span></span> swimming, yard work (warning of the perils of unilateral raking. Good tip!)</span></span><br><span style="color:#0000FF;"><b><span style="color:#000000;">choovie</span></b> <span style="color:#000000;">-</span> <b>22.04</b> <span style="color:#000000;">miles + pilates + yoga.</span></span> <b>23.5 plank points</b>. More plank points than miles. Lotsa <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/sleepy3.gif" style="border:0px solid;" title="sleepy3"> (this is apparently a snoozing smily, not a barfer) minutes and marathon cooking too. Everything in balance!<br><b>mcsolar</b> - <span style="color:#0000FF;"><b>60.5</b> <span style="color:#000000;">miles, running every day, incl 21 LR and MLR</span></span> 12.5 w 8 at 6:43. Sans Sashimi (at least the blowfish variety) next LR?<br><span><b>Patrick</b></span> - <span style="color:#0000FF;"><b>3.13</b> <span style="color:#000000;">miles and x-spinning. Lotsa rest after Philly Marathon. Hope things are well with Taylor and you, P. I'm told that rolling a hard rubber ball or tennis ball under your foot will also help flexibility of the upper foot. Worth a try?</span></span><br><b>dtoce</b> - <span style="color:#0000FF;"><b>43</b> <span style="color:#000000;">miles and punishing 90-min total body workout (yowza!).</span></span> DS2 (10-y-o) runs <i>impressive</i> 7:15 3k. FLD (Fast Like Dad)<br><b>CassadAAmius</b> - <span style="color:#0000FF;"><b><span style="font-size:small;">1</span>5</b> <span style="color:#000000;">miles</span></span> running (up, up and awAAy!!!) incl 5k TT with CassSon and FF, 6300 yds swimming (no <i>way</i> can you call that SSwimming HA!), 60 min elliptical, 200 situps, <b>8.75 plank points</b>.<br><span style="color:#0000FF;"><b><span style="color:#000000;">tomwhite</span></b> <span style="color:#000000;">-</span></span> Passing the Plank King crown (but hopefully not this week's CRUD). How tomwhite of you! Still, tres impressive <b>23 plank points</b> while working too hard.<br><span style="color:#0000FF;"><b><span style="color:#000000;">Econo</span></b> <span style="color:#000000;">-</span></span> <span style="color:#0000FF;"><b>29.8</b></span> <span style="color:#0000FF;"><span style="color:#000000;">miles incl intervals, spinning and rowing. STILL anxiously awaiting Seattle HM RR, or did you do The Right Thing and just par-tay? <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/biggrin.gif" style="border:0px solid;" title="Very Happy"></span></span><br><b>riley0003</b> - <span style="color:#0000FF;"><b>???</b> <span style="color:#000000;">miles, ??? miles walking, ??? planks, weights.</span></span><br><span style="color:#000000;"><b>Pie Jones</b></span> - <span style="color:#0000FF;"><b>33</b> <span style="color:#000000;">miles</span></span> incl MLR 12.5 and TT 8k race with friend recovering from disc surgery. Even with your "hateful" (snork) knitting comment, you're a gift to the running community, PieJ. <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/smile.gif" style="border:0px solid;" title="Smile"><b><br>
KenA</b> - <b><span style="color:#0000FF;">11</span></b> <span style="color:#0000FF;"><span style="color:#000000;">miles running and lotsa Christmas decorating. Busy week upcoming. You <i>deserve</i> those runs, Ken. Do what you can to make them happen.</span></span><br><b>Johnny "The Geek"</b> <b>Garmini</b> - <span style="color:#0000FF;"><b>36.84</b></span> snork-inducing running miles incl. 8-mile race (w/5 tempo), MLR 12.5, 80 minutes yoga! <b>7.25 plank points.</b><br><b>Opie</b> - 1:20:56 pool running, 1:37:44 or 5.8 mi. walk, 16.8 mi. bike, 7.8 mi. row. Welcome to the Weekly. I think Johnny "The Geek" may have to surrender his moniker to you, Opie. <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/biggrin.gif" style="border:0px solid;" title="Very Happy"> GL with your return to running this week!<br><b>Aija</b> - <span style="color:#0000FF;"><b>???</b></span> <span style="color:#0000FF;"><span style="color:#000000;">miles running and gym stuff. Wonderful to have you, your lovely hat, and your smiling cat with us.</span></span><br><b>perchcreek</b> - <span style="color:#0000FF;"><b>40.7</b> <span style="color:#000000;">miles up just a tad from the planned 23 (eep), incl (gaaah)</span></span> 8K race (lalala) @ 7:17 <span style="color:#0000FF;"><b>New Age Graded rank PR: 69.15%</b></span>, <span style="color:#0000FF;"><span style="color:#000000;">LR</span></span> 17.7 mile<span style="color:#0000FF;"><span style="color:#000000;">. EZ pleeezy?<br></span></span><b>Sans Running</b> - <b>20.375</b> BOMF points.<br><br><b><br>
Missing you:</b> <span style="font-size:medium;"><span style="font-size:small;">Where are the 3Rs?</span></span> <b>Rindaroo, Road hawk, rosecoloredglasses</b><br><br><span style="font-size:medium;"><br>
Total: <b>531.96</b></span> <span style="font-size:medium;"><b>miles</b></span> <span style="font-size:medium;"><span style="font-size:small;">(plus swimming, TrekMilling, pool running, lots of walking, rowing, and AAbs of turkey, stuffing, and gravy</span></span><span style="font-size:medium;"><span style="font-size:small;">)<br></span></span>
 

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Might as well start thinking about next week as it has arrived. Hey, even after we reach our BOMF goal we should keep counting planks points, doncha think? Thanks SS!<br><br>
Mon 5 mile club run <b>NOPE</b><br>
Tues yoga & pilates + reiki treatment <b>DONE + 10.25 plank pts</b><br>
Wed 7 miles <b>6.25 miles + 7 plank pts</b><br>
Thur yoga & pilates + 3 miles <b>yoga only 10 plank pts</b><br>
Fri rest<br>
Sat 10 miles <b>8 snowy miles + 1 plank pt</b><br>
Sun 3 miles <b>EZ yoga + 2 plank pts - no run <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/sad.gif" style="border:0px solid;" title="Sad"></b><br><br><b>Totals = 14.25 pitiful miles, yoga, pilates, 30.25 BOMF points. I've left the door open for a new Plank Queen to accept her crown.</b><br><br>
November totals<br>
Running: 91.54 miles<br><br>
YTD: Running 1057.8 miles
 

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You know us too well <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/smile.gif" style="border:0px solid;" title="Smile"><br>
Thanks cap'n for keepin the ship on course.<br><br>
------------ Plan ---------------Actual<br>
Monday........Rest.......................done<br>
Tuesday...........4 & XT..................4.25 (300m barefoot)+ 20min XT<br>
Wednesday......12 w/[email protected] ...........12.25 (400m BF)<br>
Thursday..........4 & XT..................4.25 (400m BF) + 40 min XT<br>
<a href="http:/XT....................Rest">Friday...........Rest/XT....................Rest</a> only<br>
Saturday..........12 GA.....................8 on the AT near Watauga Dam<br>
.................................................. .and 4 on the rail-trail a few hours later<br>
Sunday............18 w/[email protected] 18 w/ 3x4M intervals, 1M recoveries<br><br>
Total................50.........................50 .75<br><br>
November 2007 151 miles
 

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miles and race.<br><br>
m: 8ez 8:40 pace<br>
t: 12 8:07<br>
w: 8ez 8:38<br>
t: 12 8:02 w/3x:30 front and side planks<br>
f: 6 8:28<br>
s: 6 8:26<br>
s: 16.5 w/tucson half marathon 1:22:01 (6:15 pace)<br><br>
total: 68.5 miles
 

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Back to the grindstone.<br><br>
M - 1700m in the pool, yoga <b>swim done, skipped yoga</b><br>
T - 1 hr run w/plyo and hills <b>dragged concrete blocks 12 km</b><br>
W - 1400m in the pool <b>dragged cruise ship 1400 m</b><br>
Th - Track <b>6k w/8x400 + 6.5 Points of Planks</b><br>
Fr - Off<br>
Sat - :40 run easy <b>6.3k</b><br>
Sun - 1:30 w/:30 @ MP <b>15.75k<br><br>
Totals: ~40km run, 3200m swim, 6.5 Plank Points.<br></b>
 

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Thanks for keeping us honest SS, hugs to the calf<br><br>
Planned<br>
M 1st ever yoga class <b>20 minutes AM yoga 60 minutes PM yoga class</b><br>
Tu 9 <b>actual 9.13 miles 20 minutes AM yoga</b><br>
W 6 (4 x 1200 intervals) <b>felt run down, bagged run, 20 mintes AM yoga, 60</b> <b>minutes PM yoga</b><br>
Th 7 <b>actual 7.4 prog TM</b><br>
F rest <b>60 minutes AM yoga class</b><br>
Sa 18 (6 @ MP) <b>18.57 actual</b><br>
Su 6 <b>6.5 actual + 20 minutes AM yoga + 1.5 minutes planks</b><br>
Total for week 46 miles + planks + 1 or 2 more yoga classes depending on instructor availability<br><br><b>Actual totals: running 41.6 miles, yoga 260 minutes, planks 1.5 minutes</b>
 

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<img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/banana.gif" style="border:0px solid;" title="banana">
 

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Thanks SS and all the best to you with your rehab.<br><br>
..................Plan...............what happened<br>
m.................r.......................r<br>
t..................5......................r, crunches + planks 4 min =4 BOMF points<br>
w.................r.......................r<br>
t..................4......................r<br>
f..................5......................3 BOMF<br>
s..................6......................r, arm curls<br>
s..................5......................3,<br><br>
tot...............25<br><br>
this is all subject to change<br><br>
tuesday foot still sore but getting better but have big day at work tomorrow may involve lots of walking.<br><br>
fri, BOMF run foot is still a little sore but running did not worsen it. <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/nike.gif" style="border:0px solid;" title="nike">
 

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SS is the SSweetesst!<br><br>
Plan<br>
Mon 6 mi. a.m. Done. Nice brisk morning 40 degreeSS!<br>
Tues 11 mi. a.m. Done. 7:41 avg pace<br>
Wed 6 mi. a.m. Done. 7:20's<br>
Thurs 6 mi. a.m., 5.75 mi p.m. Done and Done<br>
Fri 21 a.m. Done @ 7:59's<br>
Sat. 8-10 mi. a.m. Done - 9.5 miles<br><br>
total 65.25 miles
 

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......thanks SS/////....who knows?,<br>
crazy week, Pickles' Sinus Surgery to get ongoing infection, SIL-DD2-Da Baby-MEMPHIS AUNT #2 in for the week.......<br><br>
=============<br>
Sun-------45min<br>
Mon-------rest/weights<br>
Tues-------run<br>
Wed--------take Pickles to Sinus Surgery/part of leukemia trx plan-exhausted....<br>
Thurs-------120min hiking<br>
Fri----------rest/weights<br>
Sat-------NOTHING-----JUST MORE COMPANY.........<br>
-----------------<br><i>AND</i> planks-<br>
4/3/3/3/3/3<br>
============<br>
TOTALS----<i>----if you could call what I did something to TOTAL</i>...<br>
RUN-----45MIN<br>
XTRN----120MIN<br><br>
PLANKS---57-MILES<br><br>
i might<br>
have mis-added that<br><br>
ps<br>
-<i>---I don't want any more company,</i><br><i>I'm not a Good Host,</i><br><i>I'll make you feel uncomfortable,</i><br><i>you should definitely consider going</i><br><i>somewhere else---</i><br><i>I make Southern Hospitality</i><br><i>a Complete Farce,</i><br><i>and you should visit</i><br><i>someone NICER.....</i><br><br>
......and those Damn Banannas are starting to get on my nerves too....<img alt="" src="http://bestsmileys.com/pirate/3.gif" style="border:0px solid;">......aaaaarrrrrr
 

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I'll try this. Hope I can stick to the plan! Thanks SS!<br><br><br>
Mon--xt-kickboxing,45 mins (done)<br>
Tues---9.4 with 10 strides (done )<br>
Wed--off<br>
Thurs--12(done)<br>
Fri--4 (done)<br>
Sat--off<br>
Sun--10.3 (done)<br><br>
Total=35.7<br><br>
Oops! I see everyone starts with Monday. Ok, I adjusted it.
 

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As promised SS:<br><br>
Mon - REST (done)<br>
Tues - 5 recovery (done @10:56 AHR 137 ..easy enuf SS?)<br>
Wed - 6 recovery w/ 3 x 800m @7:20 pace (done. 800's were 7:13, 7:12, 6:48 pace.. oh that was downhill mostly<img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/biggrin.gif" style="border:0px solid;" title="Very Happy">)<br>
Thur - 4 recovery (done)<br>
Fri - 4 recovery (done)<br>
Sat - 14.6 incl 1.5 wu and 13.1 Race.. goal=sub 1:40(did it 1:39:38! 15.1 mi total)<br>
Sun - 4 mi walking (ran 6 mi)<br><br>
Total: 33.6 Actual 40.1 miles<br><br>
SS.. Sorry I'm late.. you are SO prompt <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/biggrin.gif" style="border:0px solid;" title="Very Happy">
 

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Thanks for doing this, SS.<br><br>
Easy miles this week for me.<br><br>
Mon...... 7 ....... 7 + lower body + 2 min superman, 3 min straight arm planks (6.75 bomf points)<br>
Tue....... 8 ....... 8 + core incl 3 min regular planks, 2 min straight arm planks (5.5 bomf points)<br>
Wed...... 10 ..... 10 + upper body + 3 min regular planks, 1 min straight arm planks (4.25 bomf points)<br>
Thu....... 8 ....... 8 + 3 min regular planks, 3 min straight arm planks (6.75 bomf points)<br>
Fri......... 7 ....... 7 + lower body + 2 min superman, 2 min straight arm planks (5.5 bomf points)<br>
Sat....... 14 ..... 14 + 3 min regular planks, 4 min straight arm planks (8 bomf points)<br>
Sun...... rest ...<br><br>
Plan: 54 miles + XT + be the new plank king<br>
Reality: 54 miles + upper & lower body & core + 36.75 bomf points
 

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Dearest SS, thanks for doing all this you wonderful li'l bunny! <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/bunny.gif" style="border:0px solid;" title="bunny"><br><br>
I have no idea what I'm doing this week...<br><br>
Monday - TrekMill for 70 mins at an avg incline of 16% + <b>250</b> bicycle sit-ups. I think that's my top end number of sit-ups for awhile.<img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/cool.gif" style="border:0px solid;" title="Cool"><br>
Tuesday - swim 1000 meters + <b>250</b> bicycle sit-ups + 3 x 2 min front planks for <b>6</b> mins total plankage.<br>
Wednesday - rest day. Spinach lasagna and Oregon Pinot Noir for dinner.<br>
Thursday - TrekMill for 45 mins at avg incline of 22% + <b>300</b> bicycle sit-ups + 3 x 2 min front planks for <b>6</b> mins total plankage.<br>
Friday - More TrekMill, 30 mins worth at 20% incline and avg HR 138 + <b>300</b> bicycle sit-ups + 3 x 2 min front planks for <b>6</b> mins total plankage.<br>
Saturday - <i>groan</i>...Oregon/Oregon State football game...<i>brrrr <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/sad2.gif" style="border:0px solid;" title="sad2"></i><br>
Sunday - I'm doin' nuthin! <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/ugh.gif" style="border:0px solid;" title="ugh"><br><br>
Total ab stuff: <b>1100</b> bicycle sit-ups and <b>18</b> plankage points
 

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Oh my, another week already?<br>
Yesterday no run. But!...both cars now fit in the garage, the snowblower starts and is well positioned, ice scrapers and snow brush in cars, sand - check, leaves raked - check, Patriots win again - check (special note here, the teams that were supposed to threaten were beaten soundly, the Eagles were supposed to suck, and stayed within 3 pts).<br>
CAig<br><br><br>
Ok, here we go...<br><br>
M - 2000 yds in the pool with hobbled O.<br>
T - off<br>
W - 2000 yds swimmin. 6M at 7:30's.<br>
Th - off<br>
F - 2500 yds. An 07/08 season PR.<br>
Sa - 9.5M 1:15 7:55 pace<br>
Su - An hour. 7M?<br><br>
22.5M total<br>
6.25 hrs<br>
6500 yds swim<br>
zero bike
 

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Here's my goal; not sure how well it will reflect reality.<br>
Monday - physical therapy in am, with stretching & abs tonight at home<br>
Tuesday - run 3 miles broken into 1 mile segments (hopefully) with tons of stretching<br>
Wednesday - rowing & weights & abs<br>
Thursday - physical therapy in am, with stretching at home<br>
Friday - run 3 miles broken into 1 mile segments (hopefully) with tons of stretching<br>
Saturday - 1/2 of a killer yoga class plus 10 mins rowing<br>
Sunday - run 3 miles broken into 1 mile segments (hopefully) with tons of stretching<br><br>
If everything works out, that should be a decent week.<br>
Susan
 

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SS, thanks again for the pink rowing fairy dust. Same spiel as last week about returning to running but maybe this time it'll actually hold true. I'm running out of time to start building up my base.<br><br>
Day................Plan........................... ......................................Actual<br>
Monday...........2 mi. easy.............................................. .......done, slower than normal-felt great<br>
Tuesday..........3 mi. easy.............................................. ........5k, still slow, still feel great<img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/biggrin.gif" style="border:0px solid;" title="Very Happy"><br>
Wednesday......3.5 mi. easy.............................................. ......done-back at normal pace<br>
Thursday.........4 mi. easy.............................................. ........4.5 miles at normal pace<br>
Friday.............rest........................... ....................................done<br>
Saturday.........6.54 mi. easy.............................................. ...done<br>
Sunday...........3.5 mi. easy.............................................. .......easy<br><br>
Totals.............22.54 mi. easy.............................................. ..23.1 mi. easy
 

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Thanks a bunch, SS, and good wishes for your rehab.<br><br>
Trying for about 20 miles this week, all easy, with the hard workouts in the pool.<br><br>
M -- AM: 5 EZ, 100 situps, 3x30s superman SSide planks each side, seated calf raises, lunges.<br>
PM: 1750 yd swim, 32-something, incl. 250 with hand paddles.<br>
T -- nuthin'<br>
W -- 4 with 3 EZ and 1 @ ~6:45<br>
Th -- 2000yd swim with 10x100 in 1:36 on 2:00 cycle; 45 min elliptical<br>
F -- 5 EZ, 200 situps, 5x30s superman SSide planks each side<br>
Sa -- zip<br>
Su -- 6 @ 7:55, 150 situps, 3x30s superman SSide planks each side<br><br><b>Total:</b> 20 miles running, 3750 yds swiming, 45 min elliptical, 11 min 1.5 SSide planks, 450 situps
 

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...ah well, here we go again.... the 40/40 thing revisited.... I have an event in march, and maybe, just maybe.... this will help me get out the door...<br><br>
Mon:<br>
Tues:<br>
Wed:<br>
Thu:<br>
Fri:<br>
Sat:<br>
Sun:
 
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