Week 11 Day 3 and Day 4

Happy St. Patrick’s Day Warrior Dashers!

The workout:

Baron:  This is a workout I created to help me ease into Warrior Dash training.

Exercise	Time
400M	1:17.70
1 min rest
400M	1:15.83
1 min rest
400M	1:17.42
1 min rest
800M	2:50.75
2 min rest
1600M	5:53.21
4 min rest
800M	2:44.33
2 min rest
400M	1:15.58
1 min rest
400M	1:15.43
1 min rest
400M	1:11.75

My total time or the workout was 32:00.40 and it’s a total of 3.5 miles.

My total time spent running was 19 minutes, which is 5:26/mile for 3.5 miles.  I’d like that to be my Warrior Dash race pace, so hopefully in 2.5 months I can get rid of 13 minutes of rest.

This morning’s workout:

So I finally managed to get myself up for a morning run…but only because of St. Patty’s day today.  I needed to work out before work so once I’m off I can go and enjoy the festivities.

Anyways, I had a 4 mile jog in the darkness in 30:52.  It felt good to get my blood pumping early…and I’ve been absolutely STARVING ever since.  Maybe it’ll be a good way to get rid of some of those extra pounds so I don’t feel like such a tank when I run.

Tomorrow evenings workout:

Crossfit’s hero workout “Griff”

Have fun and be safe tonight everyone.

-Osmosis