Workout:
Run (5.27K)
- Level 9.5 for 5 minutes then upped the speed to 13 for 2 minutes. This equals 1 set.
- Repeat the set 3 times until you've been running for 28 minutes .
- In the last set, I made the 2 minute sprint harder by running for 1 minute at speed 13 and 30 secs speed 15.5 then 30 back at speed 13.
- For the last two minutes of the run, keep running at 9.5. In the last 10 seconds, do a full out sprint. I did this at speed level 16.
- Stretch to prevent injury
Weights
Chest press: 70lbs - 3 sets, 10 reps
Leg press: 250lbs - 3 sets, 10 reps - my heaviest yet!
Bike (5.04K)
Duration: 17:45
Resistance setting: 17
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