BW: 207.6

1700:

Sprint 8

Warmup 4 min @ 5.0 mph

Sprint 30 sec @ 8.3 mph

Rest 90 sec @ 5.1 mph

Total: 1.94 mi, 326 cal (programmed weight in instead of default 150)

BW: 207.6

BW: 207

BW: 206.4

1630:

Sprint 8

Warmup 4 min @ 5.0 mph

Sprint 30 sec @ 8.2 mph

Rest 90 sec @ 5.0 mph

Total: 1.91 mi, 322 cal (programmed weight in instead of default 150)

1730:

Tabata push-ups

11, 11, 11, 11, 11, 7, 6, 6 = 74. Last session was 76, so a 2 push-up drop!  Back to 10!

Tabata flutter kicks (keep getting raw spot from sit-ups)

12, 12, 12, 12, 12, 12, 12, 12 = 96 . 

Tabata squats

16, 16, 16, 16, 16, 16, 16, 16 = 128. Last session 120, an 8 squat increase. 

New numbers I'm shooting for:

Push-ups: 10, see if I can tie or beat the 76 session. 

Flutter kicks: 13

Squats: 17

1630:

Sprint 8

Warmup 4 min @ 5.0 mph

Sprint 30 sec @ 8.1 mph

Rest 90 sec @ 4.9 mph

Total: 1.89 mi, 318 cal (programmed weight in instead of default 150)

BW: 206.2

Static squat: 3:10

1700:

Tabata push-ups

10, 10, 10, 10, 10, 10, 9, 7= 71. Last session was 71, a 5 push-up increase. Last two sets were broken. 

Tabata flutter kicks (keep getting raw spot from sit-ups so trying this)

11, 11, 11, 11, 11, 11, 11, 11 = 88. 

Tabata squats

15, 15, 15, 15, 15, 15, 15, 15 = 120. Last session 112, an 8 squat increase. 

Did the longer rest between WODs and feel better. Also skipped,(lazy) my sprint 8 WOD yesterday. New numbers I'm shooting for:

Push-ups: 11

Flutter kicks: 12

Squats: 16

BW: 206.2

BW: 207.2

1630:

Last Tabata was a week ago :/. Going with the numbers I originally projected for GS (game strategy).

Tabata push-ups

9, 9, 9, 9, 9, 9, 9, 8 = 71. Last session was 66, a 5 push-up increase. All but last set was unbroken. 

Tabata ab-mat sit-ups

10, 10, 10, 10, 10, 10, 10, 10 = 80. Last session was 72, an 8 sit-up increase. 

Tabata squats

14, 14, 14, 14, 14, 14, 14. 14 = 112. Last session 107, a 10 squat increase. 

Going to push the rest gap,between WODs a bit further. Next tabata will be Saturday. New numbers I'm shooting for:

Push-ups: 10

Sit-ups: 11

Squats: 15

1700:

Sprint 8

Warmup 4 min @ 5.0 mph

Sprint 30 sec @ 8.0 mph

Rest 90 sec @ 4.8 mph

Total: 1.86 mi, 230 cal

BW: 204.8

BW: 206.0

BW: 206.6

Still sore from previous tabata WOD so going to wave off working out today. :/

BW: 206.6

1000:

Going to use Wednesday run as a pace run. Goal is to get down to 16 min 2 mile. Long way to go. 

20 min. run @ 6.0 mph. = 2.0 mi, 246 ca?

BW: 204.2

First WOD back at body weight. Will see how Tabatas treat me. First is push-ups (which I haven't done since I maybe February in conjunction wih burpees in Dubai). I'll use OS (original strategy) and go full out to establish a baseline. 

Tabata push-ups (chest to floor)

25, 10, 6, 5, 5, 5, 5, 5 = 66. Ugh!  Talk about a poor showing!

Tabata ab-mat sit-ups

11, 11, 10, 9, 9, 8, 7, 7 = 72

Tabata squats

16, 15, 15, 12, 13, 12, 12, 12 = 107

I don't even want to go back and look at older results. So anyway, there is my established baseline for three exercises. Now I'll work through them using GS (game strategy) and see how much or little I improve. Numbers for next go will be:

Push-ups: 9

Sit-ups: 10

Squats: 14

BW: 206.2

Switching up workouts seeing as it's a new quarter. Going to try a more consistent running program of sprint 8's, three times a week (Mon, Wed, Fri) and body weight exercises two or three days a week (Tue, Thu, Sat). Guess we'll see (1) if I can stay consistent and (2) what performance and body composition results I get. 

1745:

Sprint 8

Warmup 4 min @ 5.0 mph

Sprint 30 sec @ 7.9 mph

Rest 90 sec @ 4.7 mph

Total: 1.83 mi, 227 cal

BW: 205.6

1400:

Sprint 8

Warmup 4 min @ 5.0 mph

Sprint 30 sec @ 7.8 mph

Rest 90 sec @ 4.6 mph

Total: 1.81 mi, 222 cal

Static squat: 3:02