blueollie

Catch up…workouts, finals, etc.

Got my final grades turned in; graduation exercises tomorrow. I had better read the instructions.

This post is merely a workout catch-up:

Wednesday evening: exercise class (already recorded the weight workout)
Thursday morning: 4 mile run on the treadmill: 43:44. 11 minute first mile; I was going to try to do 2 miles hard and settled for 3 minutes at 6.7, 3 minute walk recovery until 4 miles was up. The last hard interval was 44 seconds longer; I have to remember that in effort, this was a lot like by 6 x 800 meter workouts of yesteryear in terms of time duration, effort and recoveries.

Thursday evening: with the group; they did 5K (I got 48:20) and I did circling plus an extra from Tower Park to get 4 miles.

Friday morning: weights only; rotator cuff, pull ups (5 sets of 10: went well), bench: 10 x 135, 4 x 185, 8 x 170, military: 20 x 50 seated, supported, 2 sets of 10 x 45 (dumbbells, I used 2 50 lb. dumbbells for the first set, then 2 45s), Hammer rows: 3 sets of 10 x 200, abs: 2 sets of 12 twist crunch, 10 leg lifts, 10 moving bridge, and then head stand.

Friday afternoon: 2 mile walk with Barbara (39:08; she did 20:10 out, and just under 19 back as she got warmed up.

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May 13, 2017 - Posted by | running, walking, weight training

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