the beast in me

Motivation: 3 time olympic gold medalist Chris Hoy, a beast on the bike and a beast down the gym

Friday's training:

1.GYM – strength work
stairmaster x 6 mins

1 leg squats (25kg x 15) 1 set, (30kg x 12) 2 sets
shoulder press (20kg x 15) 3 sets
shoulder pull up (20kg x 15) 3 sets
leg extension machine (48kg x 15) 3 sets
leg curl machine (54kg x 15) 3 sets
back extension machine (48kg x 20) 3 sets
abdominal machine (36kg x 20) 3 sets

2.RUN (217m x 37 laps) 8 km

laps 1 ~ 27 tempo pace (1 min laps)
last 10 laps fast
Time: 34 mins

Musical motivation: the late great Johnny Cash