11/06/09-11/9/09
Off, my body was telling me to take a break… I increased my qigong practice and standing meditation during these days.
11/10/09
EZ Tempo
100 +100+100+100
200 +200+200+200
200 +200+200+200
200 +200+200+200
4 sets of hanging leg raises
Stretch
11/11/09
Off today from work
Warm up
3 X hills 120 yds @~45 seconds 3 min RI between runs. I have a great hill right next to my house as we are located at the bottom of a hill. The trail is used as a firebreak and is about 200 yards in length
5 min RI
3 X hills 150 yds @~45 seconds 3 min RI between run
5 min RI
20 kg kettlebell swings starting with two arm swings and then progressing to one army swings. I only have 2 kettlebells and no weights at my house so I am limited in weight selection…
20kg single arm presses (3 sets of 8 reps)
7 minutes of abs (30 sec on/30 off)