crosstrain/ core/stability/flexibility
- warmup/10 min shootaround
- back/side raises/trunk twists/25lb 2x20
- roman chair situps/trunk twists 3x20
- stretch: toe touch/overhead toe touches 3x30 seconds
- situps/mid crunch 3x15
- mb trunk twists 3x40
- mb fb plank 3x30 sec.
- single leg deadlift on bosu 20lb 3x10
- pullups/dips 3x10
- dragon flags 2x6
- standing lat pulldown 75lb 3x10
Outdoor Long run
1 10:19.3 1.00 10:19
2 9:27.2 1.00 9:27
3 9:40.5 1.00 9:41
4 9:23.8 1.00 9:24
5 9:36.1 1.00 9:36
6 9:29.7 1.00 9:30
7 9:35.2 1.00 9:35
8 9:16.6 1.00 9:17
9 8:32.5 1.00 8:33
10 1:50.2 0.17 10:41
Summary 1:27:11. 09.17 9:30
Statistics: Calories: 992
VO2 Max: 33.9
| 