bearly training

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The following equipment is nearing replacement:

Asics 2150 - Asics GT-2150: 362.45 / 350 miles

Carencro,LA

Today

Light rain shower High 74FLow 58F

Temp: 70F
Hum: 97%
W: 7mph SSE

MONDAY

Mist
High 74F
Low 58F

TUESDAY

Patchy rain possible
High 74F
Low 56F

WEDNESDAY

Partly cloudy
High 74F
Low 59F

THURSDAY

Partly cloudy
High 74F
Low 59F

inspire me (4)

Wednesday - November 8

Bike

1h 31m 08s
26.12 miles
17.20 Mi/hr

Roselawn. Thirteen laps.

Run

51m 09s
5.50 miles
09m 18s /Mi

inspire me (2)

Tuesday - November 7

Strength

EXERCISE

Sets
Min
reps
Max
reps
Min
wt.(lb)
Max
wt.(lb)
ABS - Incline sit-ups
3
24
24
0
0
BACK - Lateral pull-downs
2
0
12
0
120
BACK - Seated row
2
12
12
120
120
BICEPS - BB Preacher
2
12
12
50
50
CHEST - Pec deck
2
12
12
80
80
CHEST - Pushups
1
30
30
0
0
CHEST - Seated Bench Press - Machine
2
12
12
180
180
SHOULDERS - Shoulder Press - Machine
2
0
12
0
100
TRICEPS - Pulley pushdown
2
0
12
0
130

Sport

Elliptical Training
45m

Time to get back with the routine.

inspire me (2)

Monday - November 6

Run

2h 46m 20s
17.68 miles
09m 25s /Mi

Nice run, slower than I wanted, temps were moderate but it was a little muggy. Hamstring doing some funny, twingy stuff and the quads were still sore from Saturday. That's strange, I usually recover quickly and fully from a short race like that.

Was only going 16, but after 14 I felt good enought to do a full small loop rather than just go one mile out and back. Worked out well, did run the last mile under 9 minutes...