Extreme Scramble #1

June 26th, 2008
Clyde 9/20 28:43m, 9:15 pace 218/437

High Humidity & hot, tuff run up onto the gravel trail on the high banks

Petit 5K

Sunday, July 20, 2008
3,500 runners
87degree, high humitity

Kept a good pace
26:56 m

5k Meriden

10am good weather
200 runners

26:45
8:37pace

Note: Good run paced it out well, didn't force the run. Quick recovery. Second race this year. Weight PM - 214.5

Cardio

Temp- 40ish, windy
5mile

50min run

Upper Body

Gold's Gym 1:30p-2:30p

Cardio
30mins L-8

Chins
2x10
2x5x20pds
1x5 fast

Dips
3x10

Note: Right shoulder felt slightly weak while doing dips. Making it hard to go to the floor on the exercise. Not tweeked which is good I will watch it.

Lower Body

1:30p-2:30p Gold's

Upright Bike
30mins L8
Bike felt good and strong

Leg Extensions
2x90x20, 2x130x10, 2x150x10, 2x170x10
Felt stronger as I added in more weight

Angled Leg Press
1x180x50
high rep set felt good and strong I didn't rep out at the 50 mark.

5 k wplr shamrock run

9am run
run felt good I didn't push the race time, quick recovery
didn't feel drained at all.
run time under 29mins.

Lower Body

11:30a-12:30p Gold's

Upright Bike: 30mins L-7
Felt good, full sweat

Leg Extensions: 2x10x100, 2x10x120, 2x10x140, 2x10x160, 1x10x140
Good full work

Leg Incline Press: 1x50x180

Upper Body

Gold's 10:30-11:30a

Upright Bike: 30m L-7
New Precor bike felt good, worked up sweat

Weighted Chins: 2x20x0, 2x5x20pds, 1x8x0
Felt heavy

Pull Downs: 2x10x100, 1x10x90,1x10x80
Good work

Dips: 3x10
Good antagonistic feel

Note: Haven't been to the gym for the past week. I need to get back on track with the weight training this week.

Lower Body

1p-2p Gold's

Upright Bike: 30 mins L-7
Worked up a good sweat

Leg Extensions: 110x10x2, 110x10x3 (single legs)
Good squeeze, strength level good

Leg Press: 180x50x1
Tried to rep out, almost there, a little pump.


Notes: Machine work feel good, will work in bb's next week.

Upper Body

11a-1215p Gold's

Upright bike: L-7 30m
Worked up a sweat

Weighted Chins: 10x, 8x20, 5x20, 10x
First day with the weight, felt ok having the resistance.

Pulldowns close grip: 3x100x10
ok

Dips: 3x10
Felt good after back work. push pull


Notes: Strength level ok, med sweat, very cold with outside high winds no cardio outside today.