Monday, September 22, 2014

Four rounds

Row 500M <2:00
20 Push press (2x25# DBs)
20 seated 20# medicine ball twists (right-left = 1)
20 Squats
4 rounds
22:24

Sunday, September 21, 2014

Run 3.15 miles 24:41

Run 3.15 miles
24:41
7:50 pace
157 ahr
476c

Friday, September 19, 2014

Back to the garage

10 Box jumps (24″ box)
10 Pushups
10 Deadlifts (95#)
10 Situps
10 rounds
18:24
Full ICF crew

Sunday, September 14, 2014

Run 3.49 miles, 10 hill climbs, 100 pushups 35:30

Run from HS to sledding hill
Alternate hill climb with 10 pushups for 5 rounds
Then hill climb, run around to start, 10 pushups, 5 rounds
Run back to HS

3.49 miles
35:30
164 ahr
570c

Saturday, September 13, 2014

Run 4.02 miles 31:52

Distance: 4.02 mi
Time: 31:52
Avg Pace: 7:55 min/mi
Elevation Gain: 113 ft
Calories: 611 C

Avg HR: 162 bpm

Friday, September 5, 2014

Row, walk

Row 500 M under 2:00
Walk 4:00 at 4mph and 5% incline
5 rounds
32:57

Thursday, September 4, 2014

Sunday, August 31, 2014

Run 4 miles

4.00 miles
29:52
7:28 pace
171 ahr
604c

Friday, August 29, 2014

Run hill, push-ups, planks

Run the hill, 1 loop around, then 10 push-ups on odd numbers, 20 second plank on evens.

23:00
2.23 miles
158 ahr
359c