My time frame at the conference for exercise was before 7am, so I had to be efficient!
Saturday: easy 30 minute run and Bikram yoga
Sunday: "long run-10ish miles" with 3 by 10 minutes hard with 3 minute jog between (20 min warmup, 20 min cooldown)
Monday: Crossfit workout-2 min pushups/2 min sit ups/2 min squat/2 min double under practice/run 400 (repeat 3 times), plus about 25 minutes of jogging (got in 150 pushups, 155 situps, 163 squats, had trouble on double unders so just practiced for 2 min at a time)
Tuesday: 20 minute warmup, 8 by 45 second sprint uphill with jog back down. 10 wall walks up a tree, 20 burpees, and jogged back home
Wednesday: 3 mile run, repeats of 50,40,30,20,10 reps of double unders, pushups, and lunges (total time=16:41), 1 mile run.
Thursday: warm up 30 minutes with 1 mile jog and lots of mobility, 5 min hard/2.5 min easy/6 min hard/3 min easy/7 min hard, 18 min cooldown through the woods.
Friday: Rest! (tomorrow I will rest my runnin' legs and explore Seattle!!!!)
(1 yoga, 3 CFE runs (1 long tempo, 1 short interval, 1 long interval), 3 crossfit workouts)
All in all, great week of exercise and productive week of work here in Olympia :-)
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