Training: Run
Ran the distance that I was told was what Sensei made people run for their Rank test. 2.86 miles from the Dojo up the hill. Did it in 31:36. I’ll keep at it and get my time down to 28:00 soon. That’s my goal.
Training: Run
4.5 miles.
Ran about half the distance at 12:00/mile, then did the second half as Fartlek(s), 3 sets.
Training: Run
Went 5 miles. Did Tabata run: Run, walk then sprint for 1:00 run, 30 sec walk, 30 sec sprint, 1:00 walk, 1:00 run repeat… for 3 miles.
Training: Run
5 miles at River Walk. Did a 12 min pace for first half then did sprint cycles the 2nd.
Training: SealFit
Baseline:
ROM Drills ~10minutes
30-20-10 reps of air squats, KB swings (35#/25#)
Work Capacity:
7 rounds, every 2 minutes (1 minute rest between rounds) do; 200m run, max rep burpees
Durablity:
2 rounds – sprint 400m, jog 400m
Cool down run – misc distance, you decide
Bag drills – punch and kick the heavy bag. 5 rounds x 1:00m rounds
Stretch + Hydrate & Fuel