Half Tabata Set

Burpees: 7, 8, 7, 7

Pushups: 16, 14*, 11*, 11*

Squats: 20, 21, 20, 20

Abs: 18c, 14v, 18c, 14v

no rest between exercises

* = girl pushups (knees down)

c = crunches, legs on chair

v = V-ups

Gradually getting there

3x5 L-hang pullups

2.3km in 11:30 (1.4mi at 8:13 pace)

(0.7 in 4:00, 0.9 in 5:00, 0.6 in 2:30)

Later, after a nap...

5 L-hang pullups

8 L-hang pullups

3 L-hang pullups, 2 L-hang pullups

2x10 knees to elbows

Interval Run

I used my iPod to time the intervals. I tried to remember how far I got during each interval, then used the distance measuring tool on Google Maps to measure my progress for each interval, but there only distance I'm sure about is the total.

1400m in 5:08 (Refused - New Noise)

450m in 2:59 (Ratatat - Spanish Armada)

1450m in 5:14 (Flipsyde - US History)

400m in 2:49 (Jay-Z - Sunshine, Ratatat Remix)

1450m in 5:06 (Young Buck - Stomp, Ratatat Remix)

430m in 3:11 (Jose Gonzalez - Down the Line)

1400m in 4:42 (Streetlight Manifesto - Here's to Life)

Total: 6.98km in 29:09

or 4.34mi at an average pace of 6:43