TD 13

the goal for today was to stick to cardio because we barely hit it during the week... if i remember correctly, a few minutes on the bike and a swim a couple of days ago...  also, HD did some extra treadmill and pool work, while i put in time on the road...  ideally, we would do more and hopefully sooner than later we'll start getting more scientific with our planning.  so for this morning, we did a "run, swim, run," starting off with a slow, moderate run on the tread, followed by intervals in the pool, then back to the tread for moderate speed work:

3 miles on the treadmill, .5 incline
0-5 min at 5mph
5-7min 30sec at 5.5mph
7min 30sec-10min at 6mph
10min-12min 30sec at 6.5mph
12min 30sec-17min 30sec at 7mph
17min 30sec-20min at 7.5mph
20min-22min 30sec at 8mph
22min 30sec-25min at 8.5mph
25min-26min 40sec at 9mph

= 3 miles, excess of 300 calories burned

**i say "sprint work" in the video, but after the swim we did moderate speed work... i tend to exaggerate.**

400 meter swim for time
first 100m: every 50m do 25 pushups (50 total)
second 100m: every 50m do 15 bicycle crunches (30 total)
third 100m: every 50m do 25 pushups (50 total)
last 100m: every 50m do 10 hello dolly's (20 total - military count, so outright 40 total)

results
HD: 17min 48sec     DV: 13min 50sec

1-minute ladders on the treadmill @ 7.5mph, .5 incline
1 minute on, 1 minute off
1 minute on, 50 sec off
1 minute on, 40 sec off
1 minute on, 30 sec off
1 minute on, 20 sec off
1 minute on, 10 sec off
1 minute on, 20 sec off
1 minute on, 30 sec off
1minute on, 40 sec off
1 minute on, 50 sec off
1minute 10sec on

total: 11min 10sec @ 7.5mph, ~ 1.4miles covered
**we could've definitely handled a higher speed after the swim**

that's all i have for now.  hope you all enjoy your weekend.  next post will probably happen on sunday or monday evening.

get involved w/or donate to the Wounded Warrior Project

cheers,

-DV _ level ^ fitness