View Workout (Joe Heebner)
Simulator
January 30, 2013 (Afternoon)
Exercise Type: Bike
Weather: Cardio Room
Comments:
Biked a simulated 3k/5k workout next to Austin and Brandon.
3x3:00 on/1:30 off
1:30 rest
3x1:30 on/1:30 off
1:30 rest
3x1:00 on/1:00 off
4:30 cooldown to get to 40 minutes. Good hard effort; rest before the last interval only got my heart rate down to 179 before I had to go again.
Lift: DB press, shoulder circles, curls, skullcrushers
Ibis x 30
Hips: 30x slhr, spread, extensor lift
Ice whirlpool x 10 minutes
| Distance | Duration | Pace | HR Avg | HR Max | Interval Type | Shoes |
|---|---|---|---|---|---|---|
| 12.7 Miles | 40:00 | |||||
| 12.7 Miles | 35:30 | 2:47 / Mile | 197 | Fartlek | ||
| 4:30 | Cooldown |