Subject: Things are looking up for you

From: Adrian <[email-masked]>
Date: Mon, 22 Sep 2014 07:23:47 -0700

Hey Atompub-archive,

This year is flying by so quick.

You wont believe what the rest of the year has in store...
The news you've been waiting for -> http://www.peascrossago.com/alert/local/is935.html

Regards, 

Adrian

modify settings - a3 reports-
http://www.peascrossago.com/4touju.grk3
1464 HIGHWAY A
PHELPS, WI 54554

At first, I was sort of hesitant on it, but figured I would start a thread on this topic.  It's not meant to be for bragging rights or anything, just post what you did that day, it could be a workout, could just be "Long run 15 miles with strides after" for example. 
 
You don't have to post if you don't want to, up to your own discretion.  

Yesterday I set out to do 8x3' tempo repeats (1' rest) with a 15' W/U and C/D.  Ended up only doing 6 reps, as I'm coming back from a small setback and some time off.  
Prescribed: Strength Endurance 
4x (90sec fast on 5% incline + 90 sec jog) 
4x (60sec fast on 6% incline + 60sec jog) 
4x (30sec fast on 7% incline + 30 sec jog) 
Executed: 3.14 miles in 25 minutes. 
Dumbbell Press - 30 lbs. 
Hammer Curls - 20 lbs. 
Shoulder Press - 15 lbs.
Shoulder Shrugs - 20 lbs.
Bench Press - 105 lbs. 
Bicep Curls (cable) 15 lbs. I sure could use some help if you all have a moment.
My daughter runs cross country and distance in track and has given up all other sports to do so. When there are no school events she runs 5k's.  I know nothing about the sport at this point and am struggling getting her the correct equipment. We found a small running store here in Fort Worth and they were great getting her set up with the correct shoes based on how her foot strikes the ground.
 
Now though I need to get her a watch and after spending 2 days looking online I'm lost.
 
She seems to like the Garmins because most of her team wears Garmin. At this point she likes the Forerunner 15.