Wednesday the 12th...Run Day
Again keeping up with the walk/run combos....
5 minute warm up (no incline)
30 minutes incline 1.5% (Broken down as follows)
3 min 4mph
1 min 5mph
1 min 5.5mph
6 minutes random settings no less than 3.5mph no more then 4.0mph
1 min 5mph
1 min 5.5mph
6 minutes random
1 min 5mph
1 min 5.5
3 min 4.0
5 minute Cool down(no incline)
Total Distance 2.61 miles or 4.2 km.
Weights:
Seated row 70,80,90
Bench press 88,94,104 (not too sure of these numbers)
Leg press 170,190,210
Lat pull downs 70,80,90
Leg curls 50,60,70
D/B flys 17.5, 20, 20
3 sets of 10 reps each. Again, just trying to get back into the swing of weights...slowly I will be intergrating free weight exercises..(K-Court
)