WEEK 23 = 3

Another try. Tabata and Billats. 🙂

Where K = Kilometers

August 12, 2013

JUNK Miles to start with. Rainy run with my Lunar Glide H2O Repel – (who cannot repel the rain!) 🙂

@5:07pm a jog down 9th from 28th floor in 00:03:26. After stopping the time, I continued to the Ground.

@5:21pm 3.25K in 00:25:47

@5:47pm 2.54K in 00:25:23

 +++ *** +++

@5:10pm  a run down 28th Floor to 9th Floor in 00:3:22

@5:23pm  100 ups in 00:01:23 after a bottle of Cobra 240ml

@5:27pm a fast 2000m warmup in 00:11:52. Splits: 6:05 / 5:47

@5:43pm 50 ups and 50 knee-ups in 00:01:25

@5:44pm flamingo stretch in 00:02:17

@5:48pm a 2000m fartlek with recovery jogs in 00:12:48. Splits: 6:51 / 5:57

@6:01pm a 5000m jog with 1000m walk in 00:41:50. Splits: 8:34 / 11:08 / 7:32 / 7:33 / 6:56

@6:47pm a 1200m jog with walks in 00:09:52

+++***+++

August 17, 2013

@5:27am a5-Kms run walk in 00:44:55 inclusive of a 1Km walk, jogs and a 3.3 kms boring loops at the CCP Ramp.

SPLITS: 10:50 / 8:04 / 7:40 / 9:12 / 8:57

@6:13am a 5-Kms run walk in 00:43:13 inclusive of a 1Km walk, 2Kms Billat’s 30/30, 2Kms run-jog.

SPLITS: 12:24 / 9:48 / 7:11 / 6:14 / 7:07

+++***+++

:p

August 18 is all rain. NO run! 🙂 😛

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