5/26 Run and Workout

The regular clockwise run around the lake:

6.11 miles in 1:02:10 (10:10/mile) @ 141 bpm

Got myself a shiny new PR for this run. Yay!

Wind was coming in, a precursor to predicted rain. Which never showed up. Low 60s and sunny. A very pleasant run. Need to take a look at my sunscreen. The stuff I'm currently using must not be quite high enough in SPF.

Splits:
9:23 @ 140
10:22 @ 142
10:14 @ 142
10:38 @ 142
10:37 @ 142
9:52 @ 142
0.11 - 9:38 @ 143

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Added some bicep curls to the routine for some variety.

C2 Rowing Machine - 500 meters on 10 in 1:50.

Initial Pushup Set: 23 <- Not sure what happened here. Rest of workout was really strong. Too soon after rowing?

2 sets as supersets
Front Planks - 70 seconds
Side Planks -50 seconds
C1: Stability Ball Crunches (5 second hold) - 10 reps
C2: Stability Ball Forward Rolls (5 second hold) - 10 reps

PlyoBox Step Ups and Jump Ups
P1: 18" PlyoBox Step and Hold - Front - 10 reps each leg
P2: 18" PlyoBox Step and Hold - Sideways - 10 reps each leg
P3: 18" PlyoBox Step and Hold - Sideways Twist - 10 reps each leg
J1: 18" PlyoBox Jumps - 3 sets - 10 reps
J2: 12" PlyoBox Single Leg Jumps- 3 sets - 10 reps each leg
J3: 24" PlyoBox Jumps - 10 reps

J2, P1, P2, P3, J1, P1, P2, P3, J1, J3x2

2 sets of each superset. One superset cluster at at time. 1 minuteish rest between sets.
SC1: Stability Ball Chest Press - 10 reps @ 35#
SC2: Pushups - 15 reps

SB1: Dumbbell Rows - 10 Reps @ 25#
SB2: Free Motion Pulldowns - 12 Reps @ 25#

SS1: Overhead (Shoulder) Press - 10 reps @ 25#
SS2: Shoulder Abduction - 12 reps @ 8#

SL1: Dumbell Squats - 10 reps @ 45#
SL2: Stability Ball Leg Extension - 12 reps

Standing Bicep Curls - Alternating Arms - 2 sets, 10 reps/arm @ 25#

No chinups and pullups.

Bodyweight Dips <- Yeehah! not sure where this comae from, but I'll take it!
10, 10, 4