interval 1-1 x 10 138,137,138.3,139,139.3,142.7,141.3,145.6,144.8,144.5 Max HR 155 recover to 139 between sets.

Warm up

cool down

Intervals x19 1min 1min active @140/500 Last one 141/500. With Steveattack.

warm up

Interval x 5 1min 1min active 140/500 one set @139/500 still coughing and so is Steve. Good times.

5 min cool down

Intervals 40 sec 20 sec rest x 10 @149 last one almost met Ralph.

5 min warm up

Cool down.

Circut x5 200m sprint,20 pushup,10 kettle swing,10 burpee,10 squat shoulder press kettles. 25:43

Cool down

Joe Simpson to soon for another but needed a good workout before work.

Warm up

Big Joe cool down.

First Big Joe.

20 minute kettle bell workout finish with Tabata on eliptical.

PB skierg 1000m still coughing almost on all fours outside. Good times

Cool down Happy Holloween

Intervals 1:1 @ 10 all under 139/500 last one 138. Thats enough time for work.

1 mile drag race blew a transmission line.

4am warm up

5000m ski I want first place will try again. Another killer workout with Steve the torture king.

First mile row.