Weight Training

Nothing too detailed, just a Friday gym workout. And wouldn't you know it, just before heading to the gym I got a nice paper cut and had to work out with a bandaid covering most of my finger. No blood, but boy did it sting.

Warmup, w/45lb barbell, 3 circuits of 5
Overhead Barbell Squat
Barbell Squat
Good Mornings
Lunges
Romanian Deadlift
Deadlift

Workout
Barbell Bench Press, 3x25x60lbs
Seated Cable Rows, 3x25x105lbs
Squats, 3x25x75lbs
Dumbbell Military Press, 3x25x(2x15lbs)
Lunges, 3x25x(2x15lbs)
Front Raises, 3x25x(2x8lbs)
Plank, 2 minutes

47 minutes, 337 calories burned

Tomorrow's a 10-mile run with a 40% chance of rain. I was scheduled for 12 miles, and 10 miles next Saturday, but since next Sunday's the Kaiser Half Marathon, I'm swapping the two.

Thursday's Tempo Run

What happens when the first mile is run at 8:30/mi and the Garmin 305 only tracks 5 feet of it?

One grumpy runner.





Splits
Mile 1: 8:30 (est., Garmin malfunctioned)
Mile 2: 9:04
Mile 3: 11:10
Mile 4: 12:53
Mile 5: 11:01
Mile 6: 11:28

6.2 miles, 1:06:14, 11:09/mi, 646 calories burned

From Twitter 01-28-2010

• 11:09:57: RT @CBS13rightnow: 'Catcher In The Rye' Author J.D. Salinger Dies - cbs13.com http://ow.ly/11s6M
  
• 11:17:16: Remember when I pondered blockbusters and beating other blockbusters? Yeah... adjusted for inflation Avatar doesn't win http://bit.ly/9TsXJf
  
• 12:21:54: Copying the fabulous http://www.mikeomearashow.com/ podcast to my @palm #pre to listen to on my run. You should, too!
  
• 13:47:28: http://twitpic.com/1078fy - Squirrels! Military helicopter, teenager slowwwwly walking bike ove r bridge, uncooperative traffic #seenonmyrun
  
• 14:18:49: I held out hope for BOC for about 3 seconds. @wootoff
  
• 14:23:36: MapMyRun.com: Updated 2010/01/28 . 646 (kcal). 5.21 mi.. 00:58:15
  
• 14:28:24: Ran 6.2 miles on RunSaturday - http://m8.to/8vW
  
• 17:42:40: I'm at Bradshaw Shell (3591 Bradshaw Rd., Sacramento). http://4sq.com/5xcgQc
  
• 19:37:37: I'm at Red Robin - Yuba City (1208 Colusa Ave, Yuba City). http://4sq.com/5QOoMO
  
• 20:46:58: I'm at Save Mart (700 Gray Ave., Bridge St., Yuba City). http://4sq.com/bs4RW2
  
• 21:03:16: I'm at Walmart (1131 North Beale Rd., Marysville). http://4sq.com/8Sezha
  
• 21:46:13: I'm at Arco AM/PM (1129 North Beale Rd., Marysville). http://4sq.com/77TtsE
  

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