ZCUT #8 + 36:00 Run/Walk

Had a great workout last Friday, left me sore allll weekend. Want to keep up the effort, so I'll get right into it!

Pre

Energy Level [1-5]: 4

Sore Areas: Shoulders, Quads

Yesterday: Nothing. Beerfest two days ago.

Environment: Indoors.

Workout
Warmup: Dynamic warmup ~5:00
Equipment: Incline Treadmill
Work Time: 51:00

ZCUT #8 : Time challenge: 3-Point Burpee + Push Up, Jump Lunges, 3-Point Burpee + Push Up, Jump Squats, 3-Point Burpee + Push Up, Reptiles, 3-Point Burpee + Push Up, Side Jump Lunges, 3-Point Burpee + Push Up, Curtsy Lunges, 3-Point Burpee + Push Up, Reptiles [3 rounds] -- 15:45

Incline Treadmill

Minutes	Intensity: MPH	Incline: ° [time]	Total Distance (mi.)*
0:00 - 3:00	3.0	9.0 [1:00] 12.0 [2:00]
3:01 - 5:00	3.0	18.0
5:01 - 6:00	3.0	24.0
6:01 - 6:30	3.0	30.0
6:31 - 19:30	repeat 0:00 - 6:30 x 2
19:31 - 21:00	3.5	6.0
21:01 - 23:00	3.5side shuffle R [1:00] side shuffle L [1:00]	3.0
23:01 - 26:00	4.0 backwards [1:00] side shuffle R [1:00] side shuffle L [1:00]	3.0
26:01 - 29:00	4.5 backwards [1:00] side shuffle R [1:00] side shuffle L [1:00]	3.0
29:01 - 30:00	5.0 backwards [1:00]	3.0
30:01 - 31:00	3.0 -> 10.0	3.0
31:01 - 31:30	10.0 [:20] 0.0 [:10]	3.0
31:31 - 36:00	repeat 31:01 - 31:30 x 9	3.0
Total: 36:00	6.32 mph	?	?

Post
Energy Level [1-5]: 4
Stretch Time: 15:00
Total in-Gym Time: 75:00

Day After
Sore Level [1-5]: 4
Sore Areas: Upper back, Quads

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