June 22, treadmill:
5 min warmup walk
~3 min @ 5.3mph
~12 min @ 5.5mph
4x30s @7mph with 1:30 RI @5.3 mph (first one I did 6.5, the rest were 7)
7 min @ 5.5mph
5 min cooldown walk
5 min stretching
June 23:
12.2 mile bike ride, 57 mins, including 4x90s intervals w/1min RI
Weights:
- 3x10 bench press @25# (turns out the bar in the Smith machine is 20#, no wonder it was so easy -- I knew there was no way I was benching 50#!)
- 10 squats, no weight
- 10 walking lunges (each leg)
- 10 calf raises
- 3x10 lat pull-down @55#
- 3x10 rear deltoid, first set 25#, second 20#, third 15#
- 10 shoulder press @10#
- 10 each side wood chops @17.5#
- 5 half-assed tricep dips
- 5 each side side bends
June 24:
25 min swim workout
- 2 laps warmup
- 3x100 w/20s RI, 2:30 for the first one and 2:40 for the other two
- 5 laps swimming (last one breaststroke)
June 25: dog walk
June 26: brick!
- biked 13 miles, 1 hour
- got off the bike and ran 35 minutes, about 2.9 miles
- walked 5 mins back to my bike
- biked 5 mins to meet up with DH
June 27: early 2 miles around the neighborhood, 22 min; mowed lawn and assorted other yard work, 2.5 hours
June 28: 50 min elliptical, full body weights (1 hour), 5 min (.5 mi) treadmill (just because I had extra childcare time)
