run far, lift heavy

Training – 12/27/2012

Training Log: 12/27/2012
MID-DAY
Within 7 minutes @ 90% aerobic effort:
Row 1K + AMR:
7 GHD Sit-ups
7 Push Press @ 95#
rest 8 minutes
Within 5 minutes @ 95% aerobic effort:
Row 500m + AMR:
5 KBS @ 53#
5 Box Jumps @ 24″ w/ step down
rest 8 minutes
Within 3 minutes @ 100% aerobic effort:
Row 250m + AMR:
3 Burpees
3 CTB Pull-ups
Run 50 Minutes @ Z1 (Keep HR Below 152 bpm avg)

Notes: Did the Mid-day workout and it was good. Legs still sore from Hyperfit. Achilles was hurting so I didn’t run at night, did some RICE instead.