Friday, November 9, 2012

40min Fartlek + Circuit Training

Distance:8.45 km
Avg Pace:4:44 min/km
Elevation Gain:31 m
10min Warm up then: 
3min on/3min off, 
2min on/2min off, 
1min on/1min off, 
1min/on/1min off, 
2min on, 2min off, 
3min on/3min off 
9min cool down

Think I was roughly holding 3:50 - 4:00 min pace for each interval. Flat and on the road. Wore 1600's, left leg niggly sore/tight.

PM: Circuit Training

3 x 5 push ups, 10 rows(40kg), 15 sit ups, 20 squats, 3 hill runs (20m)


Been a while since I've done something like this. Was just going through it while I was training someone else.