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How did YOU work out today?? Yes..YOU!

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yesterday

easy 4 miles in the am. then spent the day walking around an amusement park riding roller coasters (!!!)

today

30 min warm-up
20 min stride/strength drills
5 min jog
6 x 100m sprint drills
15 min cool-down

since i'm largely done with my aerobic, anaerobic and strength work for this cycle, my mileage has dropped significantly. i've still got a lot of sharpening to do in terms of anaerobic capacity and speed, as well as time trials/development races to dial in my racing, but right now my legs just feel so light.
 
arms and shoulders

occlusion cable curl / pushdown 80 90 100 110 120 130 140 150
1 arm cable curl / pushdown 35 40 45 50 55 60 65 70
insane superset, front raise, military press, upright row, delt row, curl (12 reps of each exercise so 60 reps total per set) 20 lbs 25 30 35 40 45 50 55
 
I went for a run for the first time in nearly a year this morning. It wasn't anywhere near as hard as I remember it being, even including the 1K uphill at the end of my route. Although I think that maybe my ~60K bike ride on Wednesday may have had something to do with that.

Tomorrow-- another 60K ride. Assuming that it doesn't rain that is. Otherwise, it'll be off to the gym again for some upper-body work methinks.
 
4.5 mile jog/walk, ugh, it's been two weeks, three packs of cigarettes, and countless alcoholic drinks since my last workout and I gotta say, partying takes a toll on the body.
 
was at the beach for the 4th

friday

60 min swimming, body-surfing, etc.
little bit of stride work on the beach

saturday

1 mi warm-up
20 x 50m sprints w/ 50m "float" recovery
1 mi cool-down
 
then today was down at the track

fast 3 mi warm-up
600m time trial -- ran 1:28.2, which is a PR for me, and exactly what i was aiming for
800m jog
16 x 50m stride drills w/ 50m jog in-between
3 mi cool-down

really happy with that time trial. wasn't sure how i'd do just "racing" on my own, but i absolutely nailed the pace.
 
3 days away from the gym and man I am happy to be back!
45 min spin
45 min pilates

oh yeah playing in the pool and sex with my husband DOES count today
 
15 min of Warm up and stretching

5.8 Miles - Treadmill

30 min - Minor arms and shoulders.

Really limited on what I could do since I was at a hotel for the past 3 days but now that I am back I can get on my normal schedule.
 
worked for 3 hours, shoveling sand and stripping shingles off a roof.

then a 45 minute jog/walk. which is sweet, since ive been off cigs for 3 days now and can finally jog more than a minute without wheezing.
 
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