Mile at 12 degrees incline at 7mph on treadmill and then 12xcircuit of .4-.6 mile, 5 pull ups, 10 push ups, 10 squats. Reps 4 and 8 I walked around the perimeter of my house while holding two 45 pound dumbbells above my shoulders. 12th circuit I did 3 swing assisted hammer curls into overhead press reps with the 45s and 10 burpees. Finished with a hard 2/3ds mile and then cool down a bit. Averaged about 6:40 pace for the running portion of the circuits. Considering the first mile was over 600 ft elevation gain at 8 minute pace and I rarely do hills I'm happy with how well my legs held up. I started feeling pretty tired after halfway through and the last few circuits I was quite drained. Will have to carb load before the spartan, a good taper will help too. |