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Workouts 12/18 – 12/23

24 Dec

This is another week of split workouts, Sunday and Monday are in Minnesota and the rest of the week is in San Antonio. It was a little chilly Sunday morning for the track workout but Danica and her sister, who is a very fast runner, were good motivators and we ran a lot farther than I would have run on my own.  I had planned to take my mom & aunt to Zumba at the local YMCA because it is such a fun class, but they were both busy and as it turned out, that was fine because the instructor was injured and couldn’t teach the class. Danica and I lifted some weights instead.

Sunday, December 18 –
AM: Track workout
1 m run to the track
.75 m jog/walk
8 x 200m sprint, 200m rest (:49, :45, :47, :48, :46, :48, :49, :44)
1 m run

.25 walk
1 m run
1.25 walk/run home 

Monday, December 19 –
AM: 3 x 20 walking lunges
3 x 20 squats on fit ball against wall
3 x 20 calf raisers
3 x 20 abs
*pushups, 3×12 reps
Weights – body pump style
*bench press on fit ball, 5lb dumbells,3 x 16 reps
*tricep extension on fit ball, 5lb dumbells, 3 x 16 reps
*tricep press on fit ball, 5lb dumbells, 3 x 16 reps
*bent shoulder fly on fit ball, 5lb dumbells, 3 x 16 reps
*shoulder press on fit ball, 5lb dumbells,  3 x 16 reps
*bicep curls, 8lb dumbells, 3×12 reps
*bent row, 8lb dumbells, 3×10 reps

Tuesday, December 20 –
AM: 1 hr airport walking

Wednesday, December 21 – REST

Thursday, December 22 –
Noon: 40 min walk

Friday, December 23 –
PM: 30 minutes elliptical,
5 min walk cool down
45 min weights – bodypump style
*3×20 walking lunges
*pushups, 3×12 reps
*bench press on fit ball, 12.5lb bar, 4 x 16 reps
*tricep extension on fit ball, 12.5lb bar, 4x 16 reps
*tricep press on fit ball, 12.5lb bar, 4×16 reps
*bent shoulder fly on fit ball, 5lbx 4×16 reps
*shoulder press on fit ball, 5lbs, 4x 16 reps
*bicep curls, 12.5lb bar, 4×16 reps
*bent row, 12.5lb bar, 4x16reps
* abs, 3×20 reps
5 min stretch

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2 Comments

Posted by on December 24, 2011 in Running, Work Out Logs

 

Tags: , , , , ,

2 responses to “Workouts 12/18 – 12/23

  1. Danica @ It's Progression

    December 26, 2011 at 8:57 AM

    Too bad we don’t live closer–it was awesome to have a running buddy!

     
    • Emily @ runningmyliferace

      December 26, 2011 at 1:35 PM

      I agree, it was nice to have someone else encouraging me to workout!

       

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