Twelve Minute Run For Distance - PREP - My Actifit Report Card: November 5 2021
Today’s run for distance prep template just puts us in a position to see how we will fare for the actual challenge later on this month.
The actual challenge is 12 minutes straight, today’s prep was broken out to rest half way in.
Friday, November 5, 2021
Template: Endurance (12 minute run prep) - 60 minutes:
Floor Block 1
3 rounds of mini band exercises
a 1 min row for distance then do:
• 16 total Spider-Man’s
• 8 upper cuts
• 8 bicep curls balancing on 1 leg
• Floor Block 2 = last 3 exercises of 3G floor block
Floor Block 2
• 3 rounds of:
• 8 x mid band static crunch in and out
• 8 x mid band hip bridge
• 12 x mid band seated knee tuck
• Repeat until time:
• 8 each x bench bird dog single arm low row
• 8 each x single arm chest press
• 8 each x balance bicep curl
• 16 total x plank pull through
Tread Block
• Reset monitor
• 5.5 minute run for distance
• 90 sec walking recovery
• 5.5 minute run for distance
Row Block
• Reset row monitor
• 90 sec row for distance
• 30 sec recovery
• 90 sec row for distance to match or beat first row
- Once we were meeting done, headed to the tread and run for distance and see if we beat or match the total half of the first two runs combined 🥵
The results from my OTF Heart Rate Monitor was a bit disjointed due to the more stable work on the floor and then to the other extreme with the running prep:
In addition not only were we prepping for the actual 12 minute run for distance scheduled for later this month:
Tomorrow, Tiffany and I have a 5K running event and it looks like the weather is going to suck for it, but the show must go on and we’ll be there ready to run:
This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io
Height5.7 ft |  | Weight169 lb |  | Body Fat% |  |
Waist34 in |  | Thighsin |  | Chestin |  |
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