Workout Fight Gone Bad!! Move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. Perform 3 rounds. Wall-ball: 20/14 pound ball, 10 ft target. (Reps) Sumo deadlift … Continued
Workout 7 miles “easy” Results Distance: 7.26 miles Time: 1:04:34 Average Pace: 8:54/mile http://connect.garmin.com/activity/401773287 Comments: Great training run. Felt strong, finished with plenty of energy. Nice weather. 8:40 per mile is the upper bound of comfortable. 9:00 per mile is … Continued
Workout (yup, it’s a two-a-day) @ 80% of MPE Group #1: AMRAP in 4:00 7 OHSQs @ 65/45 9 burpees (no jump) run 100 meters rest 2:00 Group #2: AMRAP in 4:00 7 pull-ups 9 box jumps @ 24/20 (step-down) 11 HTF … Continued
Workout 2.5 miles @ 8:15 pace Results Time: 20:58 Average Pace: 8:23 / mile http://connect.garmin.com/activity/401291584 Comments: Was pretty worn out this morning and didn’t have much to give for the first mile. Got into the grove after the first mile … Continued
Workout A. hang clean X 3 X 4; rest 2:00 (hang onto all reps for first 2 sets–drop all reps for 2nd 2 sets) B. run 100 meters X 10; rest 30 seconds–keep all within 2 seconds Results A: 145 … Continued
Workout 10k Time Trial Results Time: 51:59. New PR! Average Pace: 8:22/mile http://connect.garmin.com/activity/399244142 Comments: The first 5k felt fast, probably too fast. Had to stop and walk for water at the 5k mark. Mile 4 was “rolling recovery” mile, which … Continued