150704

Saturday- A.M. Gym Skill + MAP 30/30 P.M. Swim/Run 

A.M.

3 rounds

50’ HS walk

4-5 Shrimp Squats/leg *focus on staying on the heel

4-5 Natural Knee Extensions

+

7 sets @ high consistent effort

30 sec Air Bike, Cals

30 sec rest

30 sec Double Unders

30 sec rest

30 sec Row, Cals

30 sec rest

30 sec Box Jumps, 30” step down

30 sec rest

30 sec Perfect OHS’s, 75#

30 sec rest

**consistency

Lot more consistent. Still need work with that. 

Air bike: 14, 12, 11, 10, 9

Dubs: 51, 50, 50, 49, 45, 50, 49

Row: 11, 12, 12, 12, 11, 10, 9

Box jumps: 13, 12, 12, 10, 10, 11, 11

OHS: 17, 16, 16, 16, 15, 14, 15

P.M.

10 min swim*

150 cal air bike (10:55,  avg 

1600 m run (1650m, 10:44.7

1500m ski erg (

**track HR on this

Lot of fun. Swimming has gotten a lot better thanks to Kim. Still gonna make a lot of progress between now and September too. Excited. Will be able to push a lot harder next time also, after feeling this out a bit. 

*There was a long (100m) sandbar out to where you had to walk to get to part where it was deep enough to swim. Didn't start clock until I started swimming, but counted sandbar on way back. 

swim (560m, 11:38.6)*

Avg hr: 153 (79%) max hr: 161 (83%)

swim to bike: 240m transition, 1:29.7

Bike: 150 cals, 10:55

Avg hr: 159 (82%) max hr: 163 (84%)

Run: 1650m, 10:44.7

Avg hr: 162 (84%) max hr: 166 (86%)

Ski erg: 1500m, 6:01.6

Avg hr: 167 (86%) max hr: 174 (90%)

Duration: 41:00

Distance: 2.46 km

Avg hr: 161 (83%)

Max hr: 174 (90%)