Why I Oughta!!!

Ran 4 miles to my office, did some work, and then ran 7.2 miles up town to meet Cathy for lunch. I tried to hold my pace around a 8:00. My first 2 miles were slow and then the rest of my mile splits were hitting 7:45's.

This evening we did some strength training of:

A1. Bench press 6,4,2,6,4,2
A2. T2B 7 x 6 set unbroken
rest 2 min
B. Push-ups ladder (1-15 reps)
C. 1 mile run @ 90%

Bench press wt (6-115, 4-135, 2-165, 6-125, 4-145, 2-175), T2B were unbroken, Push-ups were a beast especially on the last few sets (total #120), and I did an easy 1 mile run on the TM since I already ran more than 11 today.

Combined crossfit and a small interval run on the TM. Started with a 1 mile warm-up run (8:35 pace); xfit workout with a good warm-up/stretch and then 3 rounds of 20 pull-ups, 30 KB swing 53lbs, and 120 jump rope (with DU added in from time to time); 1 mile run (8:15 pace) followed by 4x400 at 6:00 pace with 2:30 recovery; and 1 mile cool down run (8:00 pace). The TM was tricky to keep track of times and speed so I did the intervals based on time, for example 400 on 1:30 and recovery 2:30. Recovery pace was slow running.

Early Spin Class - Mostly focused on free spinning. I did a few 2 & 3 minute intervals in aero-position. I was sweating so much that I made all the windows and walls next to me moist and drippy! Bike computer showed 24 miles in 1:08.

Ran 8.1 miles with craig on the IM route. Ave pace = 8:13. The mile splits were just a see-saw with the rollers. We held HR in the 140's

Crossfit - 10 min amrap (completed 5 sets)

10 dips
10 deadlifts (155lbs)
+
3x5reps Push Press (95lbs)

Strength Training of muscle ups and over-head squats. Mostly worked on strengthing skills for the muscle-up. OHS was 5 reps build up... started at 65lbs and added 10 lbs after each set and stopped at 115 lbs.

TM drill work - 3 mile warm-up at 8:25 pace, 4x3:00 inclines at 4% and 8:00 pace with 1:00 recovery, ran 1 recovery mile, 6x20sec inclines at 3% and 6:30 pace with 2:00 recovery, 2 mile warm down.

Biked 46 and ran a tempo 7:20's