1. 33 minute run with 10:00 warm up, 12 x 0:20 speed repeats (0:45 recovery), 10:00 cool down

2. FiA, mostly core and lower body. Glad I did speedwork first since my legs were feeling it!

3. 40 minute nap after I got home and showered

10 mile run

Boot Camp class

Pretty tired today, then coach hits us with this:

Warmup 1000m on ski machine, 1 heavy sled rope pull 275# 13m

Workout: 9 rounds X 5 of 1min stations:
1. Run 200m
2. 6 DB man makers (max depth push-up off dumbbells, then plank row each DB once). 2x40#
3. 8 burpee box jumps to 24"
4. 13m sled rope pull 275# sled (across field turf).
5. Rest 1 min


If you finish a station early, rest the remainder of each min.


Stretch

50-minutes upper body workout at 24 Hour Fitness

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.

Hammer MTS Row, 50 pounds: 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

3 sets of 30 pushups

3 sets of 40 sit-ups