2 Mile Run in 17:46. And that was with a minute of walking because I was getting owned - - - Navy people only have to run 1.5 miles tops (except maybe your special operations guys) so I've had some adjustment to make. So, I'm improving.
Today we could either do a 5K run event or our own thing. So since I blew off my regularly scheduled workout yesterday to go to a fancy fish restaurant (La Paillote, really tasty . . . who knew?!?), I did said workout this morning. The workout went great, and I also added intervals today to start getting myself lean again and to improve my run time.
Flat Bench Press (195): 125x10x4
Assisted Chinups (Average Band): 11, 10, 9, 8, 7 reps. An improvement, and my last week of chinups with the average bands. Next week, I switch to the purple bands.
Overhead Shrugs: worked up to a 185 lbs single
Hammer ISO High Rows (110p): 65x10x4
Incline Front Raises: 10x7x5
Hammer Curls: 25x10x5
Intervals on a Treadmill (1.5 Degree incline): 3 intervals of 1 minute at 9.5 MPH and 2 minutes at 3.8 MPH