Bike
  • 1h 35m
  • 28.75 miles
  • 18.16 Mi/hr

Good smooth ride over Parker's Branch, in Old 96 to Old Harding/Big East Fork. Never pushed it, and was a bit faster than expected.

Run
  • 25m 15s
  • 3.00 miles
  • 08m 25s /Mi

Easy 3 miles after the ride. Took Elvis with me for the first 1.5 and drug him along. Those were very slow. Dropped him back at the house and ran the last mile at 7:47 pace, felt pretty smooth, just hotter than hell

Strength
  • 45m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Crunches
    5
    50
    50
    165
    165
  • BACK - Pullups - Medium Grip, Pronated
    2
    20
    20
    165
    165
  • BICEPS - BB Preacher
    1
    5
    5
    70
    70
  • BICEPS - DB Curls Alternating
    2
    10
    10
    45
    45
  • CHEST - Flat Dumbell Press
    3
    8
    10
    65
    75
  • CHEST - Incline BB
    3
    6
    8
    155
    155
  • 2
    10
    10
    210
    210

Couldn't get to the bench,so did dumbells.

Run
  • 32m 59s
  • 4.00 miles
  • 08m 15s /Mi

Easy out and back in Rosemary. Heat not too bad today, but legs are tired and the mind is tired of the same out and back route all week.

Run
  • 1h 05m
  • 8.00 miles
  • 08m 07s /Mi

Long out and back from Rosemary. Still hot and humid. Legs felt better after a couple of days off, even with the heat, humidity, and too much scotch and ice cream last night!

Run
  • 21m
  • 2.55 miles
  • 08m 14s /Mi

Felt like crap. Got a later start, didn't sleep well, and my legs were dead. I made it 1.25 miles and decided to save it for tomorrow. JOgged/walked bakc home.

crusty's Training Log


 June 2013 
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Time
Distance
  • Sylamore 50k (Run)
    2/21/2015 Allison, Arkansas
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