Thursday

Got a lot of sleep so I felt pretty decent today.  Got to the gym around 230.

5:00 rowing warm up on 10/10 resistance followed by 10:00 of stretching.

First:
Sealfit 131003:
For time:
25 Rounds of 5 pull ups, 10 push ups, 15 squats
Then, run 1mi
*if over 40:00, run 1mi penalty.

First time trying this, although I've done the 5/10/15 thing before a ton.  Powered through the first 15 or so rounds doing each in about 50sec.  Then for the remaining 10 rounds, I did each in about 55sec.  Transitioned to the treadmill somewhere around 21min and ran a 7:24 mi.  Finished in 30:00.

Second:
Quick ab workout.  Just did a set of tabata intervals for reverse crunches.  Then a max set of scissors.

Third:
Flat dumbbell bench press.

Fourth:
Went upstairs and ran 4 x 400m.  First two intervals were at 5:04/mi pace.  Second two intervals were at 4:52/mi pace.  Recovered in between each rep for 1:30.