Been sidelined for a few days with a nasty rotator cuff injury :/
Gave it a go today — light just to see
20min precore
.20k work/.10k rest for 11x’s 5.0 incline
15min stationary bike
BORING. Cant wait to get back and crossfit.
PS. See below. Awesome.
Marathon training
12k run
—5k in 27:10
—10k in 55:29
—total time 1:07:16
Was only suppose to do 11k and felt ‘okay’ so shot for the 12k
Overall pretty stoked with the run - was the longest i have ever done
YUCK!
Not happy with the workout today. Copied a crossfit workout i liked an got CRUSHED on time. …and used less weight.
Shoulder press: 5x3 120#
9-15-21-15-9
Hand release pushups
20kg KB swing
Chest to bar pullups
15:58 :-/
Ab cicuit: straight leg situp/leg raise/45# side bend 3x10
After that.. Looking forward to the 11k run tom
2 more weeks progress.. marathon training definitely helping me keep lean — crossfit doing the work putting some bulk on.
All in all — happy with results. Race day in 6 weeks so we will see if i can get leaner as the hotter weather and longer runs start kicking in..
Personal record FRAN ( 85#) 8:49
Weighted abs (100)
Hill sprints. 9 incline.. 11kph. 30/30 for 10 min
Tomorrow is rowing. Going for 2k as part of endurance training for the marathon. Puke..
Back to phuket marathon training.
6K run
5K in 25:32 personal best
Day off the road. Hit the weights and my my love/hate for LYNNE
Personal record (although slightly skewed as i didnt have a spot and used the smith machine for bench… BW is 165 and used 175 on the smith machine.. May be to light??)
79 reps
Tabata abs for 16 min (40/20)
Biceps 3 x 10 … Suns out, guns out!
(Source: martyyyyy5, via inspire-getfit)
Sunday. Long run for the week. Forgot the watch for my HRM so dont have any times or averages..
10k in roughly 1 hour
Standup paddle: 50 min
