3 Mile Easy Jog/Kettlebell Circuit - Day 3

Task: Build muscular strength and endurance by jogging 7 laps of a .45 mile loop while performing ascending sets (reps 11, 12, 13, 14, 15, 16, 17) of the Full Body Attack drill at the end of each loop, using a pair of 62# kettlebells.

Condition: Given suitable area free to perform kettlebell reps as well as clothing to protect against the elements, a .45 mile loop for jogging laps, a heartrate monitor to measure intensity, a pair of 62# kettlebells, and sufficient fluid replacement to maintain intensity.

Standard: Objectify intensity by keeping the heartrate above 145 bpm for at least 50 minutes.

Miles: 3.15
Pace: 18:40
Time: 0:58:51
Time in Aerobic Zone: 48:06 minutes (Between 145 - 165 bpm)
Time Above Zone: 02:46 minutes
Time Below Zone: 07:57 minutes
Average Heartrate: 153 bpm
Average Percentage of maximum heartrate: 87%
Maximum Heartrate: 169 bpm
Maximum Percentage of Maximum: 97%
Calories burned: 774

Totals

• 98 Alternating Bent-Over Rows(each arm)
• 98 Push-ups