View Workout (Eliott Bonds)
Hill Loop
September 9, 2013 (Morning)
Exercise Type: Run
Comments:
Plyos
Splits Jumps (2x30)(start in a lunge, jump and switch legs to land in lunge with other leg forward, each jump = 1 rep), narrow arm pushups (2x10), one legged jumps (2 x 15 each leg), abdominal set – bicycles (20 each side), windmills (15 each side), 40 seconds of six inches, 40 seconds of scissor kicks, 40 seconds of flutter kicks, 12 leg circles clockwise, 12 leg circles counterclockwise
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 8.73 Miles | 57:30 | |||
| 1.0 Miles | 7:30 | 7:30 / Mile | Warmup | Pink Laces |
| 3.8 Miles | 27:00 | 7:06 / Mile | Hills | Pink Laces |
| 1.5 Kilometers | Speed | Pink Laces | ||
| 3.0 Miles | 23:00 | 7:40 / Mile | Cooldown | Pink Laces |