6/5/25

AM Workout (0615)

Running Intervals

1 Mile Easy 

straight into…

3 Sets of:

800m @ 5k pace

400m @ super easy jog 

straight into… 

1 Mile Easy 

-Complete … 4.25 miles of running with 1.5 at high intensity … didn’t get the exact time on the intervals, just tried to keep them below a 7:00 / mile pace … overall had a great time getting this in … was about 65-70 out as the sun rose in Annapolis as I was getting these in. Great way to start my day. 

PM Workout (1215)

Did a CF class today, it ended up being a really great workout overall. Super fun crossfit intervals and I felt solid throughout and got some great HSW work/cardio in. 

A.

Every 8 for 32 (4 sets) of:

20/15 Cal Assault Bike

25 ft. HSW 

400m Run

25 ft HSW

100m Farmer’s Carry (2x53/35#)

-4:24

-4:12

-4:23

-4:28 … overall felt solid here … was a bit nervous going into this, haven’t trained 25’ HSW in a long time … but got each set unbroken and overall felt fit while doing this. Great interval training.