Name: Playbook - Brian Mazza - Day 4
Uploaded: 2021-05-12T20:09:25.731Z
Duration: 45 min
Description: Day 4

2.15 miles at 12’30” per mile. AVG HR 138 bpm. AVG CD 144 spm. 

2.01 miles at 11’32” per mile. AVG HR 157 bpm. AVG CD 157 spm.

Chimudi Egbuna

Jeremy

4.6 mile run
3 min rest (4 rds)
25 cal row 
10 burpee 
12 min

Buy-in
2-mile run

Circuit - 4 Rounds
- 25 KCAL assault bike
- 10 Burpees

Cash-out
- 2-mile run

- Place your hands on the floor in front of you and hop back
- Bring your body down to the floor
- Hop forward and jump up

Run #1 - 2.02 miles at 10’20” per mile. AVG HR 152 bpm. AVG CD 160 spm. 

Run #2 - 2.01 miles at 11’32” per mile. AVG HR 159 bpm. AVG CD 160 spm.

😅 a lot of will power in practice. Really enjoyed it.

2.35 miles at 11’32” per mile. AVG HR 144 bpm. AVG CD 152 spm. 

1.83 miles at 12’00” per mile. AVG HR 147 bpm. AVG CD 155 spm.

Had to swap out the run for a 5k bike instead.

Cash in - 2.01 miles at 10’42” per mile. AVG HR 151 bpm. AVG CD 159 spm. 

Cash out - 2.01 miles at 11’06” per mile. AVG HR 160 bpm. AVG CD 159 spm.

Good I think some workouts should have more pull ups

Cash in - 1.33 miles at 12’00” pace. AVG HR 144 bpm. AVG CD 149 spm. 

Cash out - 1.30 miles at 12’14” pace. AVG HR 145 bpm. AVG CD 155 spm.

Cash in - 2.01 miles at 11’32” per mile. AVG HR 136 bpm. AVG CD 160 spm. 

Cash out - 2.01 miles at 11’06” per mile. AVG HR 158 bpm. AVG CD 158 spm.

Really liking the runs on the front and back end!

Cash in - 2.23 miles @ 12’30” per mile. AVG HR 139 bpm. AVG CD 148 spm. 

Cash out - 2.01 miles @ 11’19” per mile. AVG HR 153 bpm. AVG CD 161 spm.

Cash in - 1.03 miles at 11’19” pace. AVG HR 141 bpm. AVG CD 157 spm. 

Cash out - 1.04 miles at 10’20” pace. AVG HR 157 bpm. AVG CD 160 spm.

Cash in - 2.05 miles at 13’02” pace. AVG HR 129 bpm. AVG CD 152 spm. 

Cash out - 2.02 miles at 11’45” pace. AVG HR 157 bpm. AVG CD 159 spm.