5/7 Run and Workout

It was 51 when I left, 55 when I got back. Very comfortable, no rain!
I could have gotten away with Short Sleeved shirt, probably.

My legs really tired this run. I worked through it, obviously. I could feel them after the first half mile. just a little leaden and sluggish.

I missed the 4/4 Run around the lake @ 10:40/mile @ 136 bpm. So Tuesdays run ins nt a 'PR'. An new goal!

ANT/Training Center Problem won't sync with Garmin, which is annoying. And of course, it went away right after I started to type this blog post.


6.13 miles in 1:08:21 (11:09/mile) @ 140 bpm
1 - 10:35 @ 140
2 - 10:51 @ 140
3 - 10:58 @ 140
4 - 11:48 @ 142
5 - 11:44 @ 142
6 - 11:10 @ 141
0.13 - 10:03 @ 145

I can't believe how much fitness I've lost since the last workout on 4/8 ( a full month ago).

Decided not to do the One Legged Box Jumps until i get some leg strength/power back. Strongly reminded about how tired my legs were from the run, and how much weaker my left leg is than my right during the step ups.

Almost couldn't finish the second set of shoulder presses, and had to reast a huge about in the shoulder abduction exercises.

Bailed on Chinups, Pullups, and Dips. It just wasn't safe.

----------------------------------------------
C2 Rowing Machine - 500 meters on 10 in 1:54 (Glutes just burned. Went out too fast. Lost momentum in the middle and lost my time. Was on pace for 1:45/500m and then I changed something)

Initial Pushup Set: 27 (last highest was 36)

2 sets of Side Planks
45, 45 (I still hate side planks.)

2 sets as supersets
Front Planks - 60 seconds (down from 80 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
J: 18" PlyoBox Jumps - 3 sets - 10 reps
J2: 12" PlyoBox Single Leg Jumps- 2 sets - 10 reps each leg
J3: 24" PlyoBox Jumps - 10 reps

P1, P2, P3, J1, P1, P2, P3, J1, J3

2 sets of each superset. One superset cluster at at time. 1 minuteish rest between sets.
SC1: Stability Ball Chest Press - 10 reps @ 30#
SC2: Pushups - 15 reps

SB1: Dumbbell Rows - 10 Reps @ 22.5#
SB2: Free Motion Pulldowns - 12 Reps @ 22.5#

SS1: Overhead (Shoulder) Press - 10 reps @ 22.5#
SS2: Shoulder Abduction - 12 reps @ 8#

SL1: Dumbell Squats - 10 reps @ 40#
SL2: Stability Ball Leg Extension - 12 reps

1x10@45 Deadlifts (just to strech out my back)