Finishing Week 1 off

  I am not going to lie, this week was a lot tougher than I thought it would be. Not sure if it's the additional weight lifting or the heat but it got tougher near the end. I almost didn't even bother with the long run, but I'll post a separate blog for that one.
  Thursday -
I ran 5.3 miles, it was 72 degrees with rain and 94% humidity. The rain actually felt good, I finished in 51:47 with an average pace of 9:46 min/mile.
Laps/splits:
Mile 1 - 10:35
Mile 2 - 9:50
Mile 3 - 9:45
Mile 4 - 9:16
Mile 5 - 9:10
.3    -   10:36 

Afterwards it was to the gym for Biceps, Triceps and Chest
Standing Barbell Curls: 50lbsX12reps, 40lbsX15reps, 50lbsX12reps, 40lbsX15reps, 50lbsX12reps 
Captain's Chair: 5 sets / 12 reps 
Loaded Plate Incline Chest Press: 90lbsX10reps, 100lbsX8reps, 90lbsX10reps, 100lbsX8reps, 90lbsX10reps 
Standing Teiceps Cable Pull Down: 70lbsX10reps, 60lbsX15reps, 70lbsX10reps, 60lbsX15reps, 70lbsX10reps 
Standing Rope Hammer Curls: 50lbsX10reps, 45lbsX12reps, 50lbsX10reps, 45lbsX12reps, 50lbsX10reps 
Fly Delt: 70lbsX12reps, 75lbsX8reps, 70lbsX12reps, 75lbsX8reps, 70lbsX12reps

Friday - 
I decided to take Rocky with me as it wasn't horrible out, but it wasn't great for anything more than 4 miles (for Rocky). And we were quite a bit slower, I can honestly say I was feeling worn down already.
We ran 4 miles in 42:01 with an average pace of 10:30 min/mile, temperature was 70 degrees and humidity 94%.
Laps/splits were:
Mile 1 - 11:07
Mile 2 - 10:30
Mile 3 - 10:29
Mile 4 - 9:54

   Then it was off to the gym for Shoulders & Delts
Cable Face Pulls: 6 sets / 15 reps / 60lbs 
Torso Rotation: 70lbsX12reps, 80lbsX10reps, 80lbsX10reps, 75lbsX12reps, 80lbsX10reps 
Converging Plated Loaded Overhead Press: 5 sets / 10 reps / 80 lbs, 90lbsX8reps 
Barbell Upright Rows: 40lbsX12reps, 45lbsX10reps, 45lbsX10reps, 45lbsX10reps, 50lbsX8reps, 45lbsX10reps 
Rear Delt: 55lbsX12reps, 60lbsX8reps, 55lbsX12reps, 60lbsX8reps, 55lbsX12reps. 60lbsX8reps 
Front Plate Raises: 3 sets / 20 reps / 35 lbs

  Later in the evening, I took Rocky and Dorian for an easy 3 mile run.

Saturday -
I took Rocky again, this time we ran 4.6 miles in 46:57 with an average pace of 10:13 min/mile. It was 68 degrees, 94% humidity, and Rocky definitely was slowing down near the end. I actually let go of the leash with a mile to go, and he was trailing behind me.
Laps/splits:
Mile 1 - 10:48
Mile 2 - 10:21
Mile 3 - 10:00
Mile 4 - 9:56
.6       - 9:48

  Then I headed to the gym for back day

Wide Grip Lat Pull Down: 70lbsX12reps, 80lbsX8reps, 70lbsX12reps, 80lbsX8reps, 70lbsX12reps, 80lbsX8reps 
Underhand Seated Cable Row: 60lbsX12reps, 70lbsX8reps, 60lbsX12reps, 70lbsX8reps, 60lbsX12reps, 70lbsX8reps 
One Arm Dumbbell Row: 40lbsX12reps, 45lbsX10reps, 40lbsX12reps, 45lbsX10reps, 40lbsX12reps, 50lbsX8reps 
V-Bar Pull Down: 70lbsX12reps, 80lbsX8reps, 70lbsX12reps, 80lbsX8reps, 70lbsX12reps, 80lbsX8reps 
Seated Cable Row: 6 sets / 8 reps / 80 lbs 
Machine Parallel Grip Lat Pull Down: 115lbsX8reps, 105lbsX12reps. 115lbsX8reps, 105lbsX12reps, 115lbsX8reps


  Hubby is complaining about me being on the computer, so I will have to talk about how tough week 1 was later.  Only 17 more weeks to go.