warm-up
stretch
10 pull ups
20 push ups
30 squats
WORKOUT
FRAN
21-15-9
Thursters, Pull-ups
Then...
Run 2 miles at 5k race pace
2 min slow jog
cool-down
job 5 min
stretch
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This blog is a record of the training regime I have subjected myself to. Through years of study and great influences from Gym Jones and Crossfit, I share both my knowledge and experience .
Personal Records
CROSSFIT
Fran- 8:34
500m- 1:38
1000m- 3:24
2000m- 7:02
5000m- 18:53
10000m- 38:58 STRENGTH
Pull-ups- 18
Push-ups- 89
Deadlift- 396
Squat- ???
Fran- 8:34
RUNNING
1 mile- 5:40
2 mile- 11:50
3 mile- 19:49
4 mile- 27:43
10k- 44:39
Half Marathon- 1:52:13
TRIATHLON
Sprint (300m/12mi/3.1mi)- 1:05:43
Olympic (1500m/26mi/6.2mi)- 2:50:04
500m- 1:38
1000m- 3:24
2000m- 7:02
5000m- 18:53
10000m- 38:58 STRENGTH
Pull-ups- 18
Push-ups- 89
Deadlift- 396
Squat- ???
Knowledge
Blog Archive
-
▼
2009
(36)
-
▼
March
(13)
- Wednesday- 10k Rematch
- Tuesday- Ruck
- Monday- Ride 2 laps
- Saturday- Rex Lee Run
- Thursday- Season Opener Training
- Wednesday- Spin My Wheels
- Tuesday- Damn Those Hills!
- Monday- Back in the Pool
- Thursday- Get Ready for 10K
- Wednesday- Half Murph
- Tuesday- Do Your Part
- Monday- Back to Running
- Saturday- Long Ride
-
▼
March
(13)
1 comment:
I got a new PR for FRAN @ 8:34. That workout always hurts so good.
I rested until my HR got down below 100 like I always do. This came much fast than I was prepared for.
I targeted an 8:00 mile pace for my run. I made it, but only cause I chewed back on my friend called Pukie with 6 minutes left.
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