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Saturday, December 17 - Workouts!

518 Views 13 Replies 9 Participants Last post by  juliemboyle, 
Alaska Mike
<p>Yoshiko - careful with the groin!  Those take a long time to heal once injured and its hard to run with.</p>
<p> </p>
<p>Geo - good luck hitting the round number!</p>
<p> </p>
<p>Key workout for the week!  20 min WU including 2 x 30sec @ 5:30 min/mi pace.  Then 10 x 1 min @ 5 min/mi with 1 min recovery.  Ramped up the TM speed starting about 10 sec before each interval and then ran through the full min interval before ramping down the TM.  3 min very easy recovery and then I ramped back up to my LSD pace (7:19 min/mi) and had a long cool down.  10.7 mi in 1:15.  The last 2 intervals were tough, but I held my pace and form.  Felt great to nail a workout like this!</p>
<p> </p>
<p>20 min of foam roller and stretching after.</p>
<p> </p>
<p>Have a great weekend, tri-peeps!</p>
<p> </p>
<p>Mike</p>
<p> </p>
<p> </p>
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cak73
<p>2 hour cycling/strength class run by my coach and another coach.</p>
<p>Set my trainer up between Adam and my friend, Eve.</p>
<p>Felt this week's class was tougher than last, but I also feel that I performed better.</p>
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cak73
<p>My arms fell off just reading this!<br>
 </p>
<div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>Alaska Mike</strong> <a href="/t/75948/saturday-december-17-workouts#post_2023178"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style=""></a><br><br><p>Workout #2</p>
<p> </p>
<p>2 mi easy on the TM warmup</p>
<p>Sets of 20, 15, 12 of each of the following:</p>
<p>  dumbbell bench press</p>
<p>  dumbbell fly on bench</p>
<p>  tricept dumbbell lift over head</p>
<p>  standing dumbbell curl</p>
<p>  standing tricept straight-back</p>
<p>  standing military press with dumbbell</p>
<p> </p>
<p>Started to do pushups but realized it wasn't going to happen, so I called it a day!</p>
<p> </p>
<p>Mike</p>
</div>
</div>
<br><br><p> </p>
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