Day 4

C - Day Conditioning

Part I

1.  Prowler run @ 120 yards
90 lbs x 10 runs

2.  Prowler run @ 60 yards
90 lbs x 10 runs

Time: 53 minutes (About 33mins for the 120 yarders, and 20mins for the 60 yarders)
Avg HR: 144
Peak HR: 172
Calories: 787

Part II

1.  Walking
35 minutes

Avg HR: 110
Peak HR: 117
Calories: 308

Notes
Solid Sunday conditioning session.  The 120 yard runs were something new.  Lately, I've been doing 75 yard runs.  Because of the increased distance, I had to rest longer in between sets.  At the beginning of the session, 120 yard was taking me approximately 75 seconds, and I was resting 75 seconds to recover (1:1).  By the 10th run, I was up to a 120-150 second rest for recovery (1:1.5 to 1:2). Eventually, I had to switch to 60 yard runs because recovery was taking too long.

I let my heartrate dictate my rest periods because I am primarily targeting the aerobic energy system.    The point here is to accumulate more total work.  Its not necessarily about going faster.  Its about moving the weight for longer periods and longer duration while maintaining the same heartrate.