12/10/11

Mixed my five miler into my workout at the gym this morning.

2.5 miles (1 warm-up at 6.0mph, progressive increase every .1 miles to 8.0, .5 mile cool down at 6.0).
(Repeat below twice)
One Arm Row on Bench to Shoulder Press - 15 each side with 12.5lb dumbbells
Chest Fly with Straight Leg Raises - 15 with 10lb dumbbells
Ab Chair - 15 with 5lb dumbbell
Push-ups - 15

1.5 miles (.5 mile 6.0, progressive increase every .1 miles to 7.4, .3 miles at 6.0)
(Repeat below twice)

One Arm Row on Bench to Shoulder Press - 15 each side with 12.5lb dumbbells
Chest Fly with Straight Leg Raises - 15 with 10lb dumbbells
Ab Chair - 15 with 5lb dumbbell
T Push-Ups - 12 (6 on each side)

1 mile (.5 mile 6.0, progressive increase every .1 mile to 6.8, .1 mile at 6.0)

14 miler tomorrow!!