This morning when I woke and looked at my phone to check the weather, I kept hitting refresh because I couldn't believe it was saying 78 degrees... at 3 AM... sure enough it was that awful out, and 70% humidity :( but luckily I am feeling comfortable enough to go without a shirt even though a shirt does come in handy for wiping the sweat away.
Obviously I left Rocky at home, he probably would have died. Around mile .7 or .8 a stupid dog came off his porch barking and through the broken part of the fence so I had to stop and stand there wondering if he was going to bite me or what. He just stood in front of me (about 3 feet away) barking, I could hear his owner calling for him but hardly making an effort to get their stupid dog. I lost about 20-30 seconds in that first mile thanks to this stupid dog which I plan on pepper spraying next time.
Other than that sucky loss, I ran 5 miles in 51:19 with an average pace of 10:15 min/mile.
Laps/splits were:
Mile 1 - 11:05 (stupid ass dog)
Mile 2 - 10:15
Mile 3 - 10:00
Mile 4 - 10:01
Mile 5 - 9:57
After that I headed to the gym for Back Day
Cable Chest Pulls - 36.2lbsX15reps, 5 sets / 15 reps / 40 lbs
Wide Grip Lat Pull Downs: 70lbsX12reps, 80lbsX8reps, 70lbsX12reps, 80lbsX8reps, 70lbsX12reps, 80lbsX8reps
One Arm Bent Over Dumbbell Row: 40lbsX12reps, 45lbsX8reps, 40lbsX12reps, 45lbsX8reps, 40lbsX12reps, 45lbsX8reps
Underhand Seated Row: 6 sets / 12 reps / 60lbs
Machine Lat Pull Down: 110lbsX8reps, 105lbsX12reps, 110lbsX8reps, 105lbsX12reps, 115lbsX8reps, 105lbsX12reps
Seated Cable Row: 6 sets / 12 reps / 70lbs
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