Sunday, February 22, 2009

Hart House Circuits Log + Goals

Hart House Circuit Log (Updated: 15-Jul-2009):
Current Level: Bronze
Goal: Beat Silver by End of Summer!

2k Row:
3/09/2009: 7:27.6

Running Goal:
Qualify for Boston Marathon (3:10 for full marathon)
  • Required Pace: 4:31 min / km OR 7:19 min/mile
  • Hart House Lap: 38.8 s / lap
  • Athletic Centre: 54.3 s / lap (200 m)
Reference

Hart House Circuit (Intro 1, Intro 2, Bronze):
1. Track Laps* (2, 4, 6)
2. Pushups (8, 10, 15)
3. Burpees (10, 12, 14)
4. Stair Runs (4, 6, 8)
5. Situps (8, 10, 15)
6. Bench Steps (10, 15, 20)
7. Dips (4, 6, 9)
8. Chinups (4, 6, 9)
(7 laps = 1 km)

Minimum Times:
- Intro 1: 21 minutes
- Intro 2: 25 minutes
- Bronze: 28 minutes