View Workout (Gary Naylor)
Melanson workout
July 9, 2012 (Morning)
Exercise Type: Weights
Comments:
4x4 hill repeats at full speed then lifting
3x3 max bench-135 incline and decline dumbbell-25 dumbells 30 curling-45 row and pull downs 125
Felt kind of tight while running. Loosened up near the end, lifting max first then doing everything else sucked
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 3.0 Miles | 16:20 | |||
| 1.0 Miles | 6:50 | 6:50 / Mile | Warmup | ASICS rush 33 |
| 800.0 Meters | ASICS rush 33 | |||
| 1.5 Miles | 9:30 | 6:19 / Mile | Cooldown | ASICS rush 33 |