Run
Total time = 2:17:22
Dist= 14 miles
Average pace= 9:43 min/mile
Mile 1- 10:02
Mile 2- 9:45
Mile 3- 9:49
Mile 4- 9:25
Mile 5- 9:46
Mile 6- 9:41
Mile 7- 9:41
Mile 8- 9:46
Mile 9- 9:47
Mile 10- 9:42
Mile 11- 10:22
Mile 12- 10:10
Mile 13- 9:41
Mile 14- 9:43
*At mile 9.25 I left my route for a nearby trail that was quite rough in places. This is the reason for the slow down between 10 and 13 miles.
Lift
|
Superset 1 5 sets |
Reps/Weight |
Reps/Weight |
Reps/Weight |
Reps/Weight |
Reps/Weight |
|
Bench Press |
6/85 |
6/85 |
6/85 |
6/85 |
6/85 |
|
Seated Cable Row (two hands) |
6/100 |
6/100 |
10/90 |
10/90 |
10/90 |
|
Superset 2 5 sets |
Reps/Weight |
Reps/Weight |
Reps/Weight |
Reps/Weight |
Reps/Weight |
|
Incline Db chest fly |
6/2×20 |
6/2×22.5 |
6/2×22.5 |
6/2×22.5 |
6/2×22.5 |
|
TRX row up |
8/bw |
8/bw |
8/bw |
8/bw |
8/bw |
**All weights in lbs.
This was a fairly simple workout in design. The idea was to get in the chest and back exercises that I wasn’t able to complete yesterday.