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  • 3 miles
  • 00:26 time
  • 427 calories
  • 1 workouts
  •  
  • This Week time period

Entries

  1. RUN
    Outside Run 3 mi 00:26 08:40 pace

    Finally nice enough to run outside again!

  2. FIT
    On-ramp session 6 00:58

    Obj: Work Capacity

    Warm Up:
    3 Rounds
    20x Step Up
    8x Burpee
    8x Situp
    Instep Stretch

    Training:
    (1) 10 Rounds, every 60 sec. 5x Walking Lunge @ 15/25#
    2x Jump Lunge-unloaded-be explosive
    ... read more

  3. FIT
    On-ramp session 5 00:45

    Obj: Strength

    Warm Up:
    3 Rounds
    8x Goblet Squat @ 15/25#
    4x Burpee
    8x Situp
    Lat + Pec Stretch

    Training:
    (1) 6 Rounds
    4x Push Press-increase load until
    4x is hard but doable
    Instep Stretch

    (2) 5 ... read more

  4. RUN
    On-ramp session 4 3 mi 00:27 08:54 pace

    Obj: Endurance

    Training:
    Run 3 Miles Total @ moderate pace.

  5. FIT
    On-ramp session 3 01:00

    Obj: Strength

    Warm Up:
    3 Rounds
    8x Goblet Squat @ 15/25#
    8x Pushup
    8x Situp
    Instep Stretch

    Training:
    (1) 6 Rounds
    4x Front Squat-increase load until 4x is hard but doable
    5x Shoulder Dislocates

    ... read more

  6. FIT
    On-ramp session 2 01:00

    Obj: Work Capacity

    Warm Up:
    3 Rounds
    100m Run or 30x Step Up
    6x Pushup
    6x Situp
    6x Air Squats
    3x Squat to Stand

    Training:
    (1) 10 Rounds, every 30 sec.
    1x Suicide Sprint
    Rest 3-5 minutes
    (2) 150x ... read more

  7. FIT
    On-ramp session 1 00:45

    Obj: Strength

    Warm Up:
    3 Rounds
    8x Goblet Squat @ 15/25#
    8x Pushup
    8x Situp
    Lat + Pec Stretch

    Training:
    (1) 6 Rounds
    4x Mr. Spectacular-increase load
    until 4x is hard but doable
    Inst... read more

  8. RUN
    Outdoor Run 3 mi 00:26 08:45 pace

    74F fall day, crazy warm.