Tuesday - AM - LEnd 2 x 3 sets, Noon - MAP running
AM
3 sets @ 95% effort:
20 Thrusters - 75lb
20 Push-up Burpees - jump to touch 6" overhead
Row 300m
Rest 5 x work time
2:45, 2:50, 2:47
recovery was great, probably closer to 90% muscles felt a little weak/slow probably from stomach bug yesterday and lack of nutrition. Burpees felt a little slow but everything else pretty good. Row was about 1:48 pace. Glad to be back
PM
3 x Run 1600m @ high aerobic/Walk 400m
7:46, 7:24, 7:16
Learning to trust my engine here. Obviously the first one was too slow. For me they all should have been around 7:24 which even though it's still slow it's better than it used to be for sure. Really enjoying these runs where I can focus JUST on running. Think these MAP runs need to stay in the program.
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