Workout of the Day 10/17/09

Ok, I have been a little slack in posting. But here is today's work out.

Run / Intervals

Total Distance: 3.25 miles

-Intervals: 20-40 x 12. 20 seconds on, 40 seconds off

-20 seconds, all out effort; 40 seconds recovery jog or walk

-Do 12 intervals

-Jog about 0.75 miles to warm up.

-After intervals complete, jog remainder of distance at a slightly uncomfortable recovery pace.

Surface: Mixed; hard pack trail, asphalt and concrete bike trail

Elevation: mostly flat.

10/16/09

-Dead Lift x5 (weight as appropriate)

10-10-10-10-10

-Standing Overhead Press

20 seconds: max reps

Rest 30 seconds

Do 5 rounds.