Conditioning and Bodyweight Circuit

Chin-ups - BWX2, 4, 6, 2, 4

super set with

Dips - BWX4, 8, 12, 4, 8

and

Intervals - 4, 1/4 mile intervals, 00:8:45 total, 00:02:11/interval

Conditioning and Bodyweight Circuit

Chin-ups - BWX2, 4, 6, 4

super set with

Dips - BWX4, 8, 12, 8

and

Intervals - 3, 1/4 mile intervals, 00:12:57 total, 00:02:35/interval

Conditioning and Bodyweight Circuit

Chin-ups - BWX1, 2, 3, 4, 5

super set with

Dips - BWX2, 4, 6, 8, 10

and

Intervals - 5, 1/4 mile intervals, 00:12:57 total, 00:02:35/interval

Chins and Dips both felt good.

While the average time on the intervals was slower this week, by and large, this was a better day.  I was able to keep a much more consistent pace than previously.  The past couple of sessions, I'd jumped out of the gate, and finished the first run or two far under pace.  Then I'd be out of gas for the last two.  This was better.

Conditioning and Bodyweight Circuit

Chin-ups - BWX7, 5, 4

super set with

Dips - BWX10, 10, 10

and

Intervals - 4, 1/4 mile intervals, 00:09:05 total, 00:02:16/interval

Much easier to get both conditioning and a light/recovery/assistance day in if I can do them all at once.  I hate running on a treadmill, but luckily there's a little bodyweight station down at the beach near where I live.  I mapped out a 1/4 mile route around the paths that brings me back there, and I can knock this all out pretty quick.

Chin-ups felt much stronger going first like this (duh).

Dips were fine.  I capped the reps at 10.

Intervals feeling a little better as I acclimate.  Still hard to pull back on the throttle out of the gate and hit target pace.  

Conditioning

Intervals - 1/4 mileX3 @ ~2:00 per

super-set with

Chin-Ups - BWX1, 2, 3, 4
and
Dips - BWX2, 4, 6, 8

Looking to get back on the conditioning train.  These 3 intervals kicked my ass some.  Part of that was no pace control.  I ran the first interval in 1:40 when I just wanted 2:30.

There's a bodyweight training station at the local park, so I threw some work in between intervals.

Conditioning. Week 1. Intervals

Intervals - 4X1/4 mile @ ~2:12

Back from a long vacation.  Should be a perfect time to start getting back on the road as Spring should (hopefully) spring soon, and overall intensity will be reset lower in the gym.

Pretty cold out at the beach today, but got in my first 4 intervals.  Plan is to add another 1/4 mile interval each week, and then do the same total distance in a non-stop run in the 2nd half of the week.  So I did four 1/4 miles here, and later this week, I'll do a one mile sub-pace run.  Next week, do five 1/4 miles, and a 1.25 mile run, etc.

To start, I'm running an interval, and then walking the same distance for a rest.  I will probably need to ratchet down the rest periods at some point.  Getting up to twelve 1/4 mile intervals with 4-5 minute rests in between will get pretty boring.