10 @ min Z1, 50 TGU, 10 @ min Z1, Shoulder Press... 400M Runs

Monday 4-3

TRAINING:

10 min Airdyne @ Z1 (jog)
+
50 TGU - 16/12kg - slow and steady
took about 13 min
+
10 min airdyne @ Z1 (jog)

Shoulder Press
X5 135-160-175-185
X3 205-215-225

4 sets:
Run 400m @ 90%
walk rest 4 min actively
1:29-1:32-1:34-1:32
(rest 8 min)

4 sets:
Run 400m @ 90%
walk rest 4 min actively
1:32-1:33-1:34-1:32
(rest 8 min)... only took 4 min

4 sets:
Run 400m @ 90%
walk rest 4 min actively... only took 2 min
(all sets same output)
1:34-1:39-1:44-1:38