남/47/171cm/97kg/240610/
8-4-2 Sprints/
30초 안에 100m 달리기 8분-4분-2분 달리기
휴식 4분-2분
총 28라운드/
오늘기록 1분당 1회밖에 실시 못 함
(56초-56초-57초-58초 2분휴식
62초-61초 1분휴식
64초/
최고기록(38/77kg/130913)
18초47 21초15 21초50 20초63 24초32 24초22 23초81 23초57 4분휴식
21초28 25초57 27초03 27초91 2분휴식
29초31- 33초43 /
월요일 저녁 첫번째와드/
광령주변 달림
Swim: 8min of 25yrds on 30 sec, Rest 4min then, 4 min of 25yrds on 30 sec, Rest 2 min then, 2 min of 25yrd on 30 sec.
Bike: 8min of 300m on 30sec, Rest 4 min then, 4 min of 300m on 30 sec, Rest 2 min then, 2 min of 300m on 30 sec.
Run: 8 min of 100m on 30 sec, Rest 4 min then. 4 min of 100m sprints on 30sec, Rest 2 min then, 2 min of 100m sprints on 30 sec.
C2: 8min of 115m on 30 sec, Rest 4 min then, 4 min of 115m on 30 sec, Rest 2 min then, 2 min of 115m on 30 sec.