Thursday, July 15, 2010

1, 2, 3, 4 minute x2 bike intervals, 300 squats for time, 5x7 thrusters

Back from a business trip to Minnesota. Thought I'd workout while I was there, but the hotel gym really didn't have adequate equipment and no way I was gonna jackhammer a 13.1 mile run on the crappy treadmill or through the streets of St. Paul. The trip began early Monday morning and ended late Wednesday night so really no time.

Tonight I did:

300 squats for time: 9:37 
last time was 10:18 so nice improvement there (and I may have done an extra ten :) )

Next, I did 1, 2, 3, 4 minute bike intervals x 2 
After the first 4 minute, I went back down to 1 minute and back up to 4 again in that order as I set my Garmin up wrong. Same difference I guess. Pretty strong effort considering I did it right after the squats.

1 min. on, 1 min. off
.33 miles, 19.9 mph
2 min. on, 2 min. off
.72 miles, 21.7 mph
3 min. on, 3 min. off
1.07 miles, 21.4 mph
4 min. on, 4 min. off
1.42 miles, 21.2 mph
1 min. on, 1 min. off
.31 miles, 18.4 mph
2 min. on, 2 min. off
.68 miles, 20.5 mph
3 min. on, 3 min. off
.96 miles, 19.2 mph
4 min. on, 4 min. off
1.52 miles, 22.8 mph

Additionally, I did the 7-7-7-7-7 thrusters that were scheduled for this past Monday.

7 - 7 - 7 - 7 - 7
40# - 40# - 46# - 46# - 50# 


Also, a nice improvement over last time. (last time 45# (too much), 36#, 36#, 41#, 41#)

2 comments:

  1. Nice work! Way to make up all those workouts in a day - you must be wiped!

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  2. That's quite a day Pam! I am tired reading your post!

    ReplyDelete