10/30/13

1)recovery run - 5.3 miles - 55 minutes

2) 3 rds 30/30 push ups.
28, 16, 11
4th rd 1 minute max push ups
12 push ups into- 30 sec flr

first run after a week of working nights, and two days of working with beer...

Run- 90 ish minutes was the goal. Ran a couple of errands while on the run...
1:33:38 total run time. 10.19 miles
Conrad- 30# + camelback

Sunday 10/20/13

Run w/ Ash- 90 minutes- 9.25 miles- tired going into the run, too much food before the run = a not so great run.
Conrad- 35# + camelback

row, row, row... the C2.

Row 10k- 38:03
Not all out, but still breathing hard and pretty tired when it was done.

10/17/13

1) 8 rds
8x kb floor press Ash-20#, Conrad 45#
8x pull ups- 8x horizontal rows Ashley

2) 10 rds
6x kb piston press Ash-20#, Conrad 45#
6x 1 arm row Ash-30#, Conrad 45#

3) 4 rds
12x bench dips
8x push ups

4) 4 rds
10x sit ups
15x flutter kicks
30 sec forward leaning rest

10/16/13

Run w/ Ashley- 8.25 miles 1:15:25
Conrad-35# + camelback

quick run

Run- 3 miles -25:54
Ash is still kind of sick
Conrad- 15# +camelback

10/12/13 Sunday's run

Run 1:18:15

7.8 miles

Ashley has a cold, she wanted to run.

Conrad 35# + camelback

10/11/13 friday

1) row- 20 minutes
4 rds 90/60
then,
5 rds
60/60

2) 3 rds
30/30 push ups
then,
1 minute max
30,16,9, max 13

3) 4 rds
15x sit ups
20x futter kicks
5x hamstring hell

4) 5+ minutes total forward leaning rest
90 sec, rest 60
60 sec, rest 60
60 sec, rest 45
60 sec, rest 45
60 sec

6 weeks until I fall apart at a marathon...

Run- a little over 75 minutes w/ Ash
Conrad- 35# + camelback
7.1 miles- feeling slow and fat.

10/8/13 after work

5.3 miles w/ Ash- nice and easy 53 minutes

10/8/13 before work

1) 20 minutes row
1 min hard, 1 min less hard
5250m total

2) 20 minute bike
8 min easy,
3x 1 min on 2 min easy

3) 3 rds 30/30 push ups
4th rd 1 min max
30, 17, 9
max 12

4) 4 rds
15x sit ups
20x flutter kicks

10/7/13

trail run at carkeek park: 4-5 miles 45-50 minutes