United Statesraised the incline and added a minute of intense running. i will be at 4 full intervals at 8 mph 2 weeks ahead of schedule. after that i'll bump up the speed.
• warmup
5 min @ 3.7 mph/3.7 incline
• interval 1
2 min @ 8 mph/3.0 incline
1 min @ 3.7 mph/3.0 incline
1 min @ 8 mph/3.0 incline
1 min @ 3.7 mph/3.0 incline
• interval 2
2 min @ 8 mph/3.0 incline
1 min @ 3.7 mph/3.0 incline
1 min @ 8 mph/3.0 incline
1 min @ 3.7 mph/3.0 incline
• interval 3
2 min @ 8 mph/3.0 incline
1 min @ 3.7 mph/3.0 incline
1 min @ 8 mph/3.0 incline
1 min @ 3.7 mph/3.0 incline
• interval 4
1 min @ 8 mph/3.0 incline
1 min @ 3.7 mph/3.0 incline
1 min @ 8 mph/3.0 incline
• cooldown
1 min @ 4.5mph
1 min @ 4 mph
1 min @ 3.5 mph
1 min @ 3 mph
1 min @ 2.5 mph
• abs
crunches:
2 x 20
alternating leg raises:
2 x 20
seated machine twists:
20 x 50, 20 x 62.5
machine crunches:
20 x 55, 20 x 75
more good news — yesterday my girlfriend told me my upper body looks leaner than it did last month. this is in addition to the multiple comments about my butt improving. i must say i am very pleased with how things are shaping up. i think i finally found the perfect balance of cardio, weights and diet. hopefully i have a little while before i plateau on this cycle.