50Min Run, Every 5mins -ve split
Distance 8.15KM
Avg Pace 6’09”
Avg HR 141 BPM
Easy Run 55mins – 6.52KM, 8’26″/KM pace 115BPM
1 Hour Chest and Tricep Bodybuilding with Peng and Kai Young
FundRaiser Run – Steps to Home 7.62KM @41.19, Avg Pace 5’25″/km 164 avg HR
Was aiming for under 40mins 7KM – 38min 55Secs PR
Ran to gym
Row 30s On, 30s Rest. Reach 5km @36mins
Ran back
Warm up
3R:
200m Row
20 Glute bridges
20 push ups
3×1 Sumo Deadlift @ 95, 100, 100KG
3×1 Bench Press @ 65. 66, 67.5
3 Rounds:
Max Cable Rows @25/6plates @12,10,8
Max Dips @15, 12, 10
Conditioning
100 Wall Balls @9kg @(9mins 24 secs)
50 Burpee Broad Jump (7mins 44 secs)
100 Double Unders (3mins 23 secs)
20Mins 40 seconds
90mins long run @13.07KM, 132BPM
Ran with Don at KJ Lakes. Took a crap halfway thru the run
Star of deload week
Run 10mins warm up
1.6k Run @ 7:04, 4’25” , 164BPM
Run 10mins cooldown
Zercher reverse lunges 12-8-6-4 @ 45-52-56-60(1)
Ring rows elevated 30″ @ 12,11,11,10
12 rounds x 500m row
Total time 37:24 , 26:24 working time, Avg 2:12/500m
stop making me run so much and stop being a nerd.
please attach individual lap times for reference.