Nahariya Anglo Running Club

Thursday morning: 1 4X4.
Afternoon: Aqua Exercise 20 minutes, Plyometrics - 25, Running - 12 Repeats, 15 Pushups.

Duplicating Jerusalem race in April -
Hill Workout on 3/6:
3.35 miles, 71 minutes, 21'12" pace.

Cardio Run, grass, 4X4, 2 Repeats, 2 miles, 2-50 Second Dead Hangs

Cardio Run on the Tyelet: 5 KM,
52 Minutes, 16 m/m.

4X4, 3 repeats, 30 minutes, 1.845 miles,
16.3 M/M.

Cardio Run on street: 3.39 Miles, 61.55 Minutes, 18.15 M/M.

Cardio Run on street: 1.97 miles, 31.44 minutes, 16 m/m.

10/31: Cardio Run: 30 minutes, 1.8 miles, 16.4 m/m.

4X4, 2 Repeats, Out of Shape, 24 Minutes,
1.57 miles, 15.3 m/m.

12 minute VO2 Max. TEST, 0.8731 Miles, 20.12 VO2 MAX.

Zone 2 Cardio Run, 10.4 km, 6.5 miles, 117 minutes, 18 m/m.
Dumbbell Grip Strength Test: 94 seconds PB.

Wednesday: 5K HIT, 4X, Run.
At 12 minutes: 7X650= 4,550÷5280=0.862 miles.
12 minutes÷0.862= 13.92 m/m.
VO2 Max = 19.72.