Day 4, Week 6 - 12 week Half IM training

Interval Run

8 x 1:30 on, 1:00 off after 10' warm up

Ran in Midland in neighborhood behind hotel. Cold and super windy. Think I was right at 400m each interval. I thought calves were fine but after 2nd interval they started hurting really bad like during the 8x800 run last weekend. Tried to keep them stretched...gonna have to start doing something to fix that.

Total distance - 2.5 miles. Total time - 30'


shoulder press

10x 90#, 10x 95#, 8x 100#, 6x 115#


every 90" 30 unbroken DBUs, 15 KBS with 1.5 pood (53#)

Did all sets unbroken and in about 60" so I had about 30 to rest. After last set I did 60 unbroken DBU then 18 KBS in 90"


total of 3' plank hold with one foot on a kettle bell

total time 30'


breakfast - thunder coffe

lunch - spinach/greens, strawberries, olive oil, 1/2 avocado, filbert

dinner - new york strip, dry baked potato, grilled mushrooms, salad, filbert