Run 1 mile
rest 5-10 minutes
Row 1000m
rest 5-10 minutes
AMRAP 3
AB Calories
*compare to 4/17*
Optional Accesory Work:
A) 3 x 6 strict pull-up against band (increase band tension)
B) Strict HSPU - 3 x 10 rest as needed
C) 3 x 15 *feet elevated ring row* rest as needed
D) 100 Band Pull Aparts
1 mile - my gps didn't register so no time recorded
ReplyDelete1000m - 3:18
3 min AB - 45 cals. Didn't really know how to pace this. I could have went harder.
Optional work:
Did A, B, and D
1 mile- 6:20
ReplyDelete1000m-3:33
3 min AB- 50 cals
Did optional work ABC
Run 1 mile
ReplyDelete= 6:30
R:7m
Row 1k
= 3:47
R: 7m
AMRAP 3
AB calories
= 42
doing extra work later
- 7:57 (not sure if my phone pedometer was working correctly BC I could have sworn I was going to PR this)
ReplyDelete- 4:09.7
- 33
Only rested a few minutes between each exercise BC I had gymnastics class but I don't think it would have made much a difference. Running and rowing are two of my weakest movements. Must. Get. Better!
A- peach band
B + C - will try to do later
D- what are these?
Mobility
ReplyDeleteRun 1 mile
Result: 7:25
-->rest 8 min
Row 1,000 m
Result: 3:18
-->rest 7 min
Assault Bike - AMRAP - 3 min
Result: 50 calories
*quite happy about the run and the row--know how to pace those; not so much with the bike--had never rode more than brief sprints (which destroy me): went off too slow, at about 60 RPMs, kicked it up at halfway point, then again at 2 min mark and went HAM last 30 seconds--83 RPMs, but left something in the tank*
Mile: 6:45
ReplyDelete1K Row: 3:48
3 min AB: 41 Cals
+
A) Did 3x6 Weighted Pull-ups with 8# chain
B) 3x10 strict HSPU - first 2 sets unbroken, third set did 7+3
C) 3x15 - tried to do most of them with false grip
D) 100x with blue band
1 mile run 6:17
ReplyDelete1000m row: 3:23
Woah woah woah, stop the clock. Lacayo's third blog post... #ohshiiiitttttttttt
ReplyDeleteMile: 7:06
ReplyDeleteRow: 4:12
Cals: 34
Strict HSPU
100 x red band
Mile: 7:02
ReplyDeleteRow: 4:13
Bike: 30 cals
Nice mile time Sandra!!!!! Guess your not my running buddy anymore whomp whomp ha
Delete6:27
ReplyDelete3:21
46
9/18
ReplyDeleteRun 1 mile
6:10
rest 5-10 minutes
Row 1000m
3:24
rest 5-10 minutes
AMRAP 3
AB Calories
41