3 Mile Easy Jog - Day 2

Task: Build muscular endurance by jogging 8 laps of a .375 mile loop.

Condition: Given suitable .375 mile loop free of ice and snow as well as clothing to protect against the elements, a heartrate monitor to measure intensity, and sufficient fluid replacement to maintain intensity.

Standard: Objectify intensity by keeping the heartrate above 140 bpm for at least 30 minutes.

Miles: 3.00
Pace: 11:49
Time: 0:35:27
Time in Aerobic Zone: 29:43 minutes (Between 132 - 149 bpm)
Time Above Zone: 00:52 minutes
Time Below Zone: 04:52 minutes
Average Heartrate: 136 bpm
Average Percentage of maximum heartrate: 78%
Maximum Heartrate: 165 bpm
Maximum Percentage of Maximum: 94%
Calories burned: 379

PM Kettlebell Workout
Task: Using kettlebells, develop muscular strength and endurance by performing the following exercises:

• Clean & Squat
• Squat Press
• Clean & Squat Press
  

Condition: Given suitable area to perform the drills, a pair of kettlebells light enough to do at least eight repetitions, and a pair of gloves to protect the hands.

Standard: Using the 62# kettlebells, perform at least four sets of eight repetitions.

Totals

• Clean & Squat (8 x 4)
• Squat Press (8 x 4)
• Clean & Squat Press (6 x 5)