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Sunday, January 13, 2013

WEEK 15 - PAIN IN MY B... LEGS ACTUALLY

MONDAY 07 JAN 2013
I was suppose to be on leave still but it turned out I got to cut short my vacation taking, got to get ready for a career course starting next week at CFB Gagetown, NB.

0530-0630 Spin (Seated/Stand flat, Jumps, Seated/Stand climb) Repeats trg. from mid Z3 to mid Z4.
0630-0730 Crossfit WOD (Squats) Best 5 reps of the day 195lbs;
                   Core (variety of plank form);
                   Shoulder stabilizer muscles exercises.

1200-1300 Swim was cancelled, paperwork to be done a work.

TUESDAY 08 JAN 2013
Woke up and the legs are completely destroyed but in a good working way.  So here comes a day with a hard swim and a intense run workout.  Plans are dedicated to change, or is it?

0615-0700 Swim 2.1k Active Recovery with few pace 100's
0700-0730 Core 8mins plank front/sides
                           300 reps

1130-1200 Run 5.5k kept HR Top Z2 at good pace 4:45

WEDNESDAY 09 JAN 2013
My legs were double ouch today, that means tomorrow will be better right?

0530-0630 Spin Z5 Short Interval Repeat Trg
0630-0715 Crossfit Muscle ups progression
0715-0800 Nutrition Briefing (Paleo)

1200-1300 Swim 2.5k Active Recovery
1500-1530 Stretching testing

THURSDAY 10 JAN 2013
0630-0730 Spin Z2 Active Recovery
0730-0800 Core Trg
0800-0830 Crossfit (Invisible Fran)

1200-1245 2k Swim Intensity trg (50's with decreasing rests)

1515-1600 7k Run Top Z2 trg

FRIDAY 11 JAN 2013
0530-0630 Spin Climbing Surges & Endurance trg
0630-0730 Crossfit WOD (deadlift trg)

1200-1245 2k Swim Active Recovery

SATURDAY 12 JAN 2013
0730-0930 Spin mid Z3 & mid Z4 trg
1000-1045 6k Run (tabata run)

1600-1645 2k Swim Active Recovery

SUNDAY 13 JAN 2013
OFF