Wednesday

This getting 4 hours of sleep after working all night is not enjoyable.  Got to the gym around 215.

For a warm up, I ran 800m in 6:42/mi pace then did 10:00 of stretching.

First:
Sealfit 131230:
In order, for time:
Run 400m
40 Burpee pull ups
40 Walking lunge steps
Run 800m
80 Squat jumps
80 x 2ct Mountain climbers
Run 1mi
100 Push ups
100 Sit ups
Run 2mi

First time.  Decently tough workout, but only because of running 1 and 2mi on a treadmill.  Ugh so boring.  Broke the burpee pull ups into groups of 10.  Did the walking lunges unbroken.  Broke the squat jumps and mountain climbers into groups of 20.  Broke the push ups and sit ups into groups of 25.  For the runs, did the 400m at 6:22/mi pace, the 800m at 6:52/mi pace, the 1mi in 7:32, and the 2mi in 16:05.  Not good times (for me) for the 1mi or 2mi, but then again I was sucking wind from all the exercises.  Finished in 55:24.

Second:
Did the runner's core wod.  First round did each exercise for 1mi, then in the second round I did each exercise for 45sec.

Third:
Shoulders.  Haven't done push press in a while so I started there.  Then a recovery set of balance drills.  Then shoulder shrug.  Another set of balance drills.  And finally the shoulder range of motion wod with 10lbs dumbbells.

Fourth:
Just wanted to make a relatively even total mileage for the day so I ran 400m at 5:04/mi pace.