blueollie

One good thing about a marathon failure…

Two days later and I felt good enough to have a good workout. So I do have a few training days before starting taper no. 2.

Workout notes:

Weights: I got 200 lbs. in the bench press (bodyweight: 189 after the treadmill run). Yeah, my lifetime PB is 310 (at 230 lbs bodyweight).

rotator cuff
pull ups: 15-15-10-10 (strong)
free squats (good)
bench press: 10 x 135, 1 x 185, 1 x 195, 1 x 200, 7 x 170
incline press: 10 x 135
military press (dumbbells) 7 x 50 standing, 15 x 50 (seated, supported), 10 x 40 standing
rows: 3 sets of 10 x 50 dumbbell
headstand

treadmill run (felt good) 3.13 miles in 30 minutes; 5.2, 5.3 (5 minutes each), 10 minutes at 6.7, 5 at 6.8, 6.9, .25 at 7.0, .13 at 7.1 (11:06, 20:03, 28:48),
5K walk outside (easy)

That was a nice workout.

September 27, 2016 - Posted by | running, walking, weight training |

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