AM/Lunch: 12 miles, averaged 7:57. HR 156.
3-Mile Tempo
First faster workout in 3 weeks. Definitely shocked the system. Definitely still sick as this was the faster end of what I was going for 70' a month ago. I'll take it for today. Felt decent through mile 2 and then struggled, and really tied up the last quater mile. Just under 19'. Workout was supposed to be 20' but I cut it at 3 miles.
Splits: 6:17, 6:17, 6:20 (HR 178)
Warmed up 4 miles w/ strides. Cooled down 5 miles.
PM: 4 miles in 41:30 on the treadmill. HR 141.
Did some weights after. Tried a Planet Fitness that was closer, but the treadmills are way too close. It was busy but Megan reminded me the Eve-ers would be out in full force.
For future reference and present accountability:
Chest press 3 x 12 @ 40#; Row 3 x 10 @ 40#; Pull down 2 x 12 @ 40#& 1 x 12 @55#; Shoulder press 3 x 10 @ 40# (horizontal grip); Pec flys 3 x 12 @ 40#
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