1hr back and shoulders, I upped my weights today so pray for me tomorrow.
- lat pulldowns, seated rows, Arnold press, trap raises, single arm DB rows... and I'm forgetting something else.
KB complex with 24kg (swing, clean, push jerk) R x 8 swing swich L x 8 equals one round - 4 rounds completed in 11:28 - average HR = 150 bpm (83 percent) maximum HR = 170 bpm (94 percent) - total 127 calories.
15 rounds of run 3:00 and walk 1:00 = one hour and 5.28 miles (11:23 mile pace) - average HR = 157 bpm (87 percent) maximum HR = 177 bpm (98 percent) - total 663 calories. Didn’t seem like 98 percent so maybe MHR is more than self-perceived 180 bpm - prior self-perceived about 5 years ago was 185 bpm.
I did speed training for the first time. I've been running for years but have decided I finally want to improve my pace so I'm following the Nike 10K plan and am using my local park (800m perimeter) as my track!
Replies
- lat pulldowns, seated rows, Arnold press, trap raises, single arm DB rows... and I'm forgetting something else.
15 rounds of run 3:00 and walk 1:00 = one hour and 5.28 miles (11:23 mile pace) - average HR = 157 bpm (87 percent) maximum HR = 177 bpm (98 percent) - total 663 calories. Didn’t seem like 98 percent so maybe MHR is more than self-perceived 180 bpm - prior self-perceived about 5 years ago was 185 bpm.
30 min PT- stair workout with band going fairly easy on legs which means the arms are suffering
45min zumba
45min insanity
45min boxercise
Did this at level 13, 14, and 25. Fast/high rpm most of the way.
We did very long warm up before hand. My split was 1:45.1 - I PB'd by .1 from my last one on December 7th of 2018.
Had to test the new saddle’s height and fit.
I do her workouts too!
3.5mile pace run
1hr hiit and cardio
45 min zumba
9 miles / 26:17 / 313 calories
New saddle works pretty well with shorts on.
Had to clear another 0.8 miles for FauxCD.
0.8 miles / 1:59 / 36 calories