Workouts ’13: Week of June 30
-
Running (Intervals/Sprints):
- 60 sec || job
- 30 sec || sprint
- 60 sec || job
- 30 sec || sprint
- 60 sec || job
- 30 sec || sprint
- 60 sec || job
- 30 sec || sprint
- 60 sec || job
- 30 sec || sprint
- 60 sec || job
- 30 sec || sprint
- 60 sec || job
- 30 sec || sprint
- 60 sec || job
- 30 sec || sprint
- 60 sec || job
- 30 sec || sprint
- 60 sec || job
- 30 sec || sprint
- 60 sec || job
- 30 sec || sprint
- 60 sec || job
- 30 sec || sprint
- Notes:
- Done on exercise bike
-
Walking:
- 0:40:00 || 2.2 mi || flat
-
Leg Press:
- 115 lb x 10 reps
- 205 lb x 10 reps
- 295 lb x 10 reps
- 205 lb x 10 reps
-
Calf Press On The Leg Press Machine:
- 115 lb x 10 reps
- 205 lb x 10 reps
- 295 lb x 10 reps
- 205 lb x 10 reps
-
Plank:
- 120 sec
- 75 sec
-
Foam Rolling:
- 10 min
-
Walking (treadmill):
- 0:15:00 || 0.5 mi || 2 mph || 30 %
-
Running (Intervals/Sprints):
- 60 sec || job
- 30 sec || sprint
- 60 sec || job
- 30 sec || sprint
- 60 sec || job
- 30 sec || sprint
- 60 sec || job
- 30 sec || sprint
- 60 sec || job
- 30 sec || sprint
- 60 sec || job
- 30 sec || sprint
- 60 sec || job
- 30 sec || sprint
- 60 sec || job
- 30 sec || sprint
- 60 sec || job
- 30 sec || sprint
- 60 sec || job
- 30 sec || sprint
- 60 sec || job
- 30 sec || sprint
- 60 sec || job
- 30 sec || sprint
- Notes:
- On exercise bike
-
Hiking:
- Mt Badly via Baldy Bowl & Devil’s Backbone loop || 6:35:00 ||11.3 total miles || 3900′ over 4.3 mile ascent (17.1% grade) || 3900’ over 7 mile descent (10.5% grade)|| 127 BPM || 20lb pack
-
Running (Intervals/Sprints):
- 2 min || 0.2 mi || jog
- 5 min || 0.4 mi || run
- 5 min || 0.2 mi || jog
- 8 min || 0.7 mi || run
- 7 min || 0.7 mi || run
- 5 min || 0.2 mi || jog
- 10 min || 1 mi || run
