for time at 80%- record times as well as HR before and after each part...
1 mile run 106, 154 For HR and 7:04 time
2min rest
3 rounds
5 SCT 135
15 ring dips 134, 182 for HR and 4:43 time
2min rest
3 rounds
10 clapping pushups
20 jump switch lunges 132, 140 for HR 2:42 time
2min rest
5min AMRAP 30 UB DU 136, 136 for HR 11 sets (335 DU) all UB but 1 set broke at 15
2min rest
1 mile run 128, 148 for HR 7:36 time
Notes: Runs on a trail by the gym, maybe 20-30m short but almost exactly 1 mile. Very happy with mile times, runs felt good and the first one was close to the last time i ran it at 100%. The only thing that bothers me when I run is my lower back, but I make sure I don't heel strike, almsot on the balls of my feet so not sure what I'm doing wrong. Was purposefully slow on the 3rft, especially the first one so it's a little strange that my HR was so high right after. Other then that efforts right at 80% and felt good, recovered fast.
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