Week 11: Speed work

To make up for missing the lift on monday and tuesday, I got in a quick lift today after work.  The entire workout lasted about 20 minutes.

• Bench: 8,10,10 @ 135
• Pullups: 3x6
• Standing Rows: 3x8 @45
• Front raises: 3x8 @ 15
• Dumbell curls: 3x6 @ 30
• Tricep press downs: 3x6 @ 60

Immediately after the lift I headed up to Celebration Church for mid-week service.  After church, I came home for the rest of my workout. 

I went out for a 30 minute tempo run.  3 miles give or take.  I started with 15 minutes at a distance pace, then accelerated every 5 minutes after that on the way back.  I'm not sure I was actually accelerating, but I was sure putting in more effort.  My stride was consistent at least.  

When I got home I took in a good bit of water and headed to bed shortly after.  This week my sleep schedule has been off.  I wanted to be in bed by 11 every night, but I've been up past 1 both nights this week and tonight I'm not in bed until 12.  Mornings are rough.