17 or 22
Here's what happened:
Sooo Monday, 7/4 it was really humid and had POURED the previous day, and after driving 8 hours back from Cleveland, I didn't want to get up at 7am, so I didn't go run the 10k. I didn't run my 11 mile long run either. But I did meet my friend from work for an easy run (which allowed us to take our time walking around the muddy spots from the down pour). = 6.34 miles
Tuesday, 7/5: I did not bike. But I did do my Tempo Run that day since I didn't kill my legs the day before. It consisted an easy mile for a warm up, then 3 tempo miles at 9:36, 9:35, 9:28, with .25 mile recovery periods, then about 1.2 miles cool down. My goal pace range had been 9:30-9:50, so: success!
= 5.99 miles.
Yes, 5.99. My Garmin died during my cool down. Had I known, I would have run an extra .01 mile to make it even.
Wednesday 7/6 Just an easy 1.9 mile easy run with the hubs. So easy, my average HR was 146. That's low for me. Especially when it's 75 (which actually, is pretty cool given the recent temperatures).
Then I did arm stuff:
All of the following with 5 pounds in each hand.
3x12 Deadlift --> Upright Row
3x12 Lateral Raise
2x12 Tricep Kickbacks (both sides)
2x12 Tricep Overhead Extension
2x12 Bicep Curl
2x12 Shoulder Press
10 chest pushups on toes. I forgot to do more on knees.
Thursday 7/7: I did my long run for the week, 11.11 miles in 2:07.
I didn't love running 4 days in a row (but I was not in pain from it either) but I prefer to sprinkle in some rest days. However, we left town at 7am Friday morning and returned late Sunday night, so I did that to get all my runs in.
Total: Ran 25.34 miles.
Fit Abs Challenge - Week 1 Recap
July 1: 75 reg. crunches, 25 v-sit twists w/3# weight = 100 reps
July 2: 60 bicycle crunches, two 1-minute planks, 30 oblique crunches = 110 reps
July 4: 5 Brazil Butt lift sequences from Ashely's Vlog, 50 v-sit twists with 5# weight, 60 bicycle crunches = 160 reps
July 5: 50 Tucks from Ashley's Vlog, 1 min plank, 30 reg. crunches, 30 oblique crunches = 120 reps
July 6: 40 oblique crunches, 30 bicycle crunches, 20 reg. crunches, 10 tucks, 1-min plank, 2-30 sec side planks = 120 reps
July 7: 30 crunches, 20 tucks = 50 reps
Abs Total: 660 reps
In case you missed previous training recap posts: