September 12th 2010

CHI Run + LSD Swim + PTG Core + Circuit Calisthenics.....long day.

------------Road/Trail Running: CHI (Continuous High Intensity)-----------

The Workout:

1. Jog a mile
2. Stretch
3. First CHI Run (1.95 Miles)
4. Active Recovery for 12 minutes
5. Second CHI Run (1.95 Miles)
6. Jog 3/4 Mile
7. Walk 1/4 Mile
8. Stretch

First CHI Run:

• 1.95 Miles (measured with google "my maps" function)
• 50% hardpack dirt trail, 50% sidewalk
• Time: 11:27
• Pace: 5:52 per mile

Second CHI Run:

• Reverse of first run
• Time: 11:48
• Pace: 6:03 per mile

----------Pool Swimming: 1.65 Mile LSD--------------------

• Total Distance: 2650 meters. (2915 yards) (1.65 Miles)
• Time: 58:43
• Pace per 500 yard: 10:04

Notes: I got some bad cramps during the swim. I was probably low on salt from the run I did today. Longest distance to date.

-------------PTG Core------------------------

• 3 x 40 4 count bridges
• 3 x 60 second planks
• 2 x 50 second side planks, each side
• 3 x 40 4 count birddogs
• 3 x 10 supermans
• 3 x 25 wipers

-------------Circuit Calisthenics Workout--------------

5 Rounds of:

• 8 deadhang pullups
• 10 bar dips
• 10 push press (45 lb bar)
• 10 incline pullups
• 30 pushups
• 40 situps