ride and about 15 mins of stuff

ride to work easy pace 14.6avg

tabata run 12% 7:26 mile pace... Could have gone a little harder.

2x 500m row 1 min rest
1:43
1:42

MTB yesterday? today...

Mtb with Ash at lake taylor... it is all fire road. 9 miles of rolling hills. 55:43

today...
ride to work 35mins
then,

8 rds
5x The Exercise @ 75#
10x sit ups

5rds
5x dl @75#
5x push press @ 75#
5x broad jumps
5x (each side) russian twists
8:03

thursday before work

row 3000m 11:29. started out as a warm up for 5 mins then I went hard till 3000m

run 1.6 miles 11:44

then go to work...

a couple of days ago and today...

Monday ride with ash on MTB's through the neighborhood. 14-15 miles. 1:30ish mins... Some pretty steady climbing along Lake Washington Rd. Nothing too steap but still enough to make you a little tired.

Today...
5 rds
5x front squat 95#
10x burpees
10x situps
7:55

then...
3rds
3x the exercise @ 65#
5x tuck jumps
1 min bike sprint
10x sit ups
10x super mans
8:05

burpees killed me... tuck jumps made the bike sprints feel like an eternity... wanted to do 4 rds but ran out of time to shower and get to work...

today...

ride to work 34:33

At the gym...
run 1 mile 6:44
immediately,
row 1000m 3:32

5 rds
3x the exercise @ 75#
5x burpees
10x sit ups
5x (each side)russian twists @ 30#
8:27

First 3 rds were a breeze... 5 & 6 sucked.

yesterday in the afternoon

Ash and I rode for about 15 miles through a couple of the neighborhoods and around the area. Mostly conversational pace, exploring the area to see where we can ride regularly. This was Ash's first ride since we moved.

saturday's run home from work

So, I ran home from work since I was dropped of at work and didn't have a ride home.

9.73 miles in 1:29:48...

Not bad considering I hadn't run more than a 5k in a month and hadn't run 9 miles in almost 4 or 5 years. The best part was, I didn't have a change of clothes from work, so I ran home in jeans and my merrel barefoot shoes. I ran at a comfortable pace the entire time and only pushed the pace on a couple of hills and over a 1.5 mile stretch of the I-90 bridge. I felt pretty good and will be happy to try this again in the future when I am not wearing jeans to run in.