10 mile run

I felt a but sluggish and hungry about halfway through. When I finished my sweat had an ammonia like smell. Apparently that is a sign of either dehydration and/or running low on carbs and my body started burning protein instead. So I will keep an eye on those.

1 hour OTF 600 Cals burned.

Upper body workout a gym at my workplace
Bench-press
115 pounds: 2 sets of 15 repetitions
135 pounds: 2 sets of 10 repetitions
155 pounds: 2 sets of 6 repetitions
165 pounds: 2 sets of 3 repetitions

30-pound dumbbell curl: 3 sets of 10 repetitions.

Pectoral fly 145 pounds: 3 sets of 10 and rear deltoid, 100 pounds: 3 sets of 10

Seated Row, 85 pounds: 3 sets of 10

Seated Lat Pulldown, 85 pounds: 3 sets of 10

3 sets of 8 pullups

2 sets of 30 pushups

2 sets of 40 sit-ups

2 sets of 1-minute planks

6 mile run.

4 mile run

Then FiA, mostly core

Woke up at 4 to get everything done before a busy day. I'm so tired.

6 miles

1.5 mile run

Warmup 10 mins

Workout: 4 rounds of:
500m run
25m heavy sled push, as in it should take several efforts to complete the 25m
500m run
15 burpee box jumps to 24"
Rest 1 min between rounds