I totally misjudged the temperature and the feels like, I dressed for like 30 degrees but the feels like was 18 with 8 mph N winds.... it was miserable! My legs were numbish, and then around mile 2 they were sore and achy. But we'll get to that in a minute.
I woke up at 3:10 AM, was planning a 4 miler and dressed expecting it to feel better than 2 weeks ago.... boy was a I little wrong. I should've worn tights and my warmer long sleeves but the past is behind me now. Rocky and I got out the door at about 3:35 AM and hit the road shivering.
Boy it was cold, freaking cold as hell. We ended up running 5.3 miles in 54:13 with an average pace of 10:14 min/mile, a tad slower than the last few runs but my legs were tired and numb and sore for some reason.
Laps/splits were:
Mile 1 - 10:42
Mile 2 - 10:29
Mile 3 - 10:14
Mile 4 - 10:12
Mile 5 - 9:44
.3 - 9:30
Afterwards, feeling like a popcicle I changed clothes and headed to the gym for my circuits which focused on the back but had a little bit of legs in there.
It was 1 hour and 5 minutes of circuit training at the gym.
Wide Grip Lat Pull Down: 3 sets/ 20 reps/ 50 lbs, 1 set/ 10 reps/ 60 lbs
Torso Rotation: 2 sets/ 20 reps/ 45 lbs, 1 set/ 12 reps/ 50 lbs, 1 set/ 10 reps/ 60 lbs
Underhand Seated Cable Row: 2 sets/ 18 reps/ 50 lbs, 2 sets/ 12 reps/ 50 lbs
One Arm Dumbbell Row: 2 sets/ 20 reps/ 20 lbs, 2 sets/ 18 reps/ 22.5 lbs
Rear Delt: 3 sets/ 13 reps/ 40 lbs, 1 set/ 15 reps/ 35 lbs
Hip Abductor: 4 sets/ 20 reps/ 35 lbs
Parallel Grip Lat Pull Down: 1 set/ 20 reps/ 45 lbs, 2 sets/ 15 reps/ 50 lbs, 1 set/ 10 reps/ 55 lbs
Calf Raises: 4 sets/ 12 reps/ 30 lbs
Seated Cable Row: 3 sets/ 15 reps/ 50 lbs, 1 set/ 10 reps/ 60 lbs
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