Meant to wake up to my 3:30 AM alarm but lost track of my senses and ended up waking to my 4 AM alarm (thank goodness I have multiple alarms). Went to the gym first, figured I'd warm myself up and then take Rocky for a run on the roads.
Took it easy while focusing mainly on the back, I am definitely feeling sore in my shoulders from Tuesday's workout. An hour and 2 minutes for this workout.
Wide Grip Lat Pull Down: 2 sets/ 18 reps/ 55 lbs, 1 set/ 6 reps/ 70 lbs, 1 set/ 20 reps/ 50 lbs
Torso Rotation: 2 sets/ 20 reps/ 40 lbs, 2 sets/ 12 reps/ 50 lbs
Parallel Grip Lat Pull Down: 2 sets/ 20 reps/ 50 lbs, 2 sets/ 15 reps/ 55 lbs
Rear Delt: 3 sets/ 15 reps/ 40 lbs, 1 set/ 20 reps/ 35 lbs
Underhand Stead Cable Row: 1 set/ 12 reps/ 50 lbs, 1 set/ 18 reps/ 40 lbs, 2 sets/ 20 reps/ 40 lbs
One Arm Dumbbell Row: 4 sets/ 18 reps/ 20 lbs
Shoulder Shrugs: 4 sets/ 20 reps/ 15 lbs
Seated Cable Row: 1 set/ 20 reps/ 40 lbs, 1 set/ 18 reps/ 45 lbs, 1 set/ 12 reps/ 50 lbs, 1 set/ 20 reps/ 40 lbs
Got home, changed clothes then Rocky and I headed out the door at daylight... I am so not used to running with any light along with school buses, more cars and kids headed to school. Temperature was 28 degrees with a feels like 22 degrees, 6 mph NNE winds but anything feels better than last week damn it.
Rocky and I ran 3.3 miles in 32:56 with an average pace of 9:59 min/mile, it is getting easier to run my sub 10 min/mile paces again so that is great news. I hope I can keep it up and get back down under 9:30 min/mile paces for my progression runs.
Laps/splits were:
Mile 1 - 10:40
Mile 2 - 9:59
Mile 3 - 9:31
.3 - 9:19
Things are going really good so far, just got to keep remembering to stretch after my runs.
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