another hiit session today — tried the tips in ivan's link to fix the stitch in my side and, lo and behold, it worked.

• warmup:
5 min @ 3mph/2.5 incline
• interval 1:
1 min @ 6.9mph/2.5 incline
1 min @ 3mph/2.5 incline
2 min @ 6.9mph/2.5 incline
1 min @ 3mph/2.5 incline
• interval 2:
1 min @ 6.9mph/2.5 incline
1 min @ 3mph/2.5 incline
2 min @ 7.2mph/2.5 incline
1 min @ 3mph/2.5 incline
• interval 3:
1 min @ 7.2mph/2.5 incline
1 min @ 3mph/2.5 incline
2 min @ 6.9mph/2.5 incline
1 min @ 3mph/2.5 incline
• interval 4:
1 min @ 7.2mph/2.5 incline
1 min @ 3mph/2.5 incline
2 min @ 7.2mph/2.5 incline
• cooldown:
1 min @ 4.5mph/0 incline
1 min @ 4mph/0 incline
1 min @ 3.5mph/0 incline
1 min @ 3.5mph/0 incline
1 min @ 2.5mph/0 incline

abs
3 x 15 x 10 oblique crunches on hyper bench, each side

3 x 20 crunches on stability ball
compound with
3 x 20 sit-ups on stability ball

3 x 15 single-leg bicycle crunches, each side

cardio was much, much better today. thanks ivan!

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