Tour de Trails, 6 mile trail run (through snow), Row 2k

01/18/14

Row 2k
6 mile trail run
(1:13)

Tour de Trails, 6 mile trail run. The rough terrain of the trails was amplified by several inches of hardened snow that was all ready on the ground, plus a couple inches of fresh snow that began falling an hour or so before the race started. The 75 runners ahead of me trampled a narrow path through the hardened snow, creating a narrow ravine 6 to 10 inches deep and not quite wide enough for the natural with of my running stance. This was a pretty tough run and cold, 14º and snowing!

My running mileage total since March 2013 = 192.9 miles

Workout 1: Back Circuit & Workout 2: Back

05/29/12

Workout 1:

Warm up 10 minutes
Row 3 miles on Concept 2 Rowing Machine (22:00)
Ring Dips x 10
L-Pullups x 10
Rope Pulleys 1 minute
Crunches 60 seconds
Battle Ropes 45 seconds
Russian Twist 30 seconds
Pullups x 10
Overhead Squat (95) x 10
Medball Situp x 10
Repeat x 3

Workout 2:

Run 1 mile
Deadlift (225) x 21, 15, 9
Cable Row (140) x 21, 15, 9
Wide Pulldown (120) 21, 15, 9
Run 1 mile