Run

• 27m 39s
• 3.00 miles
• 09m 13s /Mi

4:00 warm up jog
5 x (2:00 5k race pace/ 2:00 jog)
cool down jog

Sport

• Crossfit
• 15m

'Fran' 21-15-9 (95# thruster, pull-up) 2nd time to do this as rx'd and beat the first time by 1:09. 10:45

Bike

• 45m
• 15.00 miles
• -----

Spin hills and sprints
I worked harder tonight than I have in a while in spin.

Run

• 05m
• 0.60 miles
• -----

Short brick run immediately following spin class.

Run

• 24m 24s
• 2.50 miles
• 09m 45s /Mi

Brick run immediately following the bike. Tried to "sprint" the last 1/2 mile. UGH.

Bike

• 57m 30s
• 16.60 miles
• 17.32 Mi/hr

Ride with Jasen

Run

• 55m
• 4.60 miles
• 11m 57s /Mi

Slow stroller run. Hilly and hot.

Bike

• 45m
• 15.00 miles
• -----

Spin - intervals
3 x (5:00 tt effort/ 5:00 rest)

Sport

• Crossfit
• 1h 00m

Overhead squat 1-1-1-1-1-1-1-1-1 (95# - 135#) PR!
Squats 12, 18 reps (18 unbroken is a PR!)
Basketball 15:00 - was able to dunk again!!!!!

Run

• 25m
• 2.50 miles
• -----

AT Intervals
4:00 warm up
8 x (1:00 @ 5K pace/ 2:00 jog)
4:00 recovery

Strength

• 45m

Bear Complex 6 rounds of 5 x (dead lift, clean, front squat, push press, back squat, push press) rest only between rounds. Increase weight 5 lbs each time. 110- 135 lbs.

Run

• 25m
• 2.50 miles
• -----

Tabata sprints 2 mi
1.5 mile warm up jog
8 x (:20 sprint/ :10 rest)

Swim

• 20m
• 700.00 meters
• -----

2 x 200 (3:36, 4:01)
2 x 100 (1:44, 1:47)
2 x 50 (:49, :49)

Sport

• Crossfit
• 12m

Crossfit 'Cindy' 12:00 of 5 pull-ups, 10 push ups, 15 air squats. Tough workout.