Gymgirl ultra from http://www.skirtsports.com/
120 calf raises, 300 situps in sets of 50, hamstring curls 20 each leg, 3x 1 min wall squats holding 10lb weight with legs (think squeeze the 'no no' muscles), Ladder lunges. 30 second to do 1 lunge each leg. Then 30 second to do 2 each leg. Your rest is how much time you have left. After 10 lunges each leg you get 1 min to complete. I got upto 20.
Sometimes it hurts to run slower. My gal had a rough time holding the pace, we had to slow way down. I did have her at 9:13 pace for the 8 miles, then she tanked with those dread 'I'm gonna poop myself' cramps. So we cut the miles short. Oh well, I'll just have to go back to running extra miles before pace leading.
House of Pain for 1 hour
1:36-1:34 -:39-:44-:39-:37 1.25 mile cool down. I would love to be done with this broncitis. Any day now.
Then House of Pain – 01:00hour 21 curl ups-15# ~300 sit ups~50 ab swing legs w/ partner throwing them~recline curls w/ 25# 45 of them~10-8-6 pull ups with partner help~10#'s row ups, v ups, and snatch 45 of them~30 side leg lifts with partner help in side plank
March 22-freaking broncitis.
There that should give you an idea of my workouts.