Workouts ’13: Week of June 30

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