Running 1:02:00 [3] 9.0 mi (6:53 / mi)
shoes: Montrail_reds
Laguna Regional
Stoked on this loop and going to start making it the Subday run - rolling but consistent enough to start tracking mile pace on the long run.
7:56, 7:09, 7:05
6:56, 6:43, 6:52
6:44, 6:33, 6:36
Comfortable non-stop running and so form focused just running by feel. Breeze out so worked in hill/headwind mi 6 and floated 8
Strength 45:00 [3]
shoes: Asics-33-FA
Skipped the run yday for ironworks before Keevins and skipped a ride opportunity today for slicing and dicing up the rest of the metal. Super stoked on the welding! Feeling very rested.
Not much rest at all for this session - pushed it in a few sets and I have not really pushed upper body in a very long time.
3 rounds cable fly 22.5x10 /SS/ incl DB press 25x15
3x15 Hammer Lat pulls /SS/ Hammer Lat Rows 45, 55, 65's!
3x20 bench leg ups
3x10 incl bench 95!
3x20 ball crunches between bench
3x15 Lat pulls to chest 90 /SS/ DB shoulder press 25's
2x15 DB delt fly 15# ~~ smoked!
shaking, twitching and hard to grab the wheel on the drive home. Good one!