Yes, I stole that one from the Woot.com message boards.
Run:
1.25 miles (11:33) 9'15"
Massage yesterday and stretching beforehand really helped, but I tightened up too much by 1.25 miles. Couldn’t restart after stopping. Main stretching was for piriformis muscle, some hamstring, quad, ITB stretches also. This may just be a slow ramp up back to 8 miles and beyond.
Bike:
StairMaster bike @ 20 resistance, 10.88 miles in 30 min, aerobic program
I hate cycling. Such a painful waste of non-productive exercise time.
Weights:
Pull Ups:
2 sets of 10 reps @ 100 lbs assist1 set of 10 reps @ 115 lbs assist
Shoulder Press:
10 reps @ 175 lbs10 reps @ 160 lbs10 reps @ 145 lbs10 reps @ 130 lbs10 reps @ 115 lbs15 reps @ 100 lbs
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