Yesterday I performed a run of 3.1 miles for a total of 78 intensity minutes. I did not have a good sleep the night before and it showed in my run. I actually did a run / walk. I was able to get through it and well exceeded my weekly intensity goal of 150 by Tuesday again. After my run I performed a series of leg stretches and did 100 triceps extension and 60 hammer curls with 15 pound dumbbells. After that I completed 70 sit us with the ab mat.
Today is Wednesday and it is leg day. I did my normal band routine and then squats. I worked my way up to 275 pound squats and I think I got a little deeper than last week but not where I want to be. I think if I keep working at it I will get deep within a couple of months. Once that happens I will increase weight to 300 or more pounds.
After squats I did a 20 minute AMRAP involving a 400M run followed by Romanian Deadlifts with 12 pounds, 24 walking lunges, and 45 calf raises with 80 pounds. I was able to complete 3.5 rounds. On the last round I just finished the run portion but didn’t have time to complete the other exercises.
After that, I put on a 20 pound weight vest and walked 1.10 miles at a pretty good pace. Overall intensity minutes today were 78 and that brings my total for the week to 238. Not too bad and I will continue working at it.