Sleep In bed by 7:15 probably asleep by around 8:30-4:30a
Coaching 5:30-8:30
Training @ 10. Despite better sleep last night feeling tired today.
A1. Press Deload wk: 65x5, 70x5, 75x5
A2. SA DB High-pull @ 31X1; 8-10/a x 3. Rest 2 minutes 12lbsx10, 15x10, 20x9R (mild pain), 20x7L (ant shoulder pain)
B. Front rack reverse lunge 8-10/leg x 3. Rest 60s b/w legs
75x10, 95x10, 105x10B (tough last set)
C. 75 T2B for time.
20, 10, then sets of 5 the rest of the way. 3:29. Down from 4:51 in December 2011!
D. 100ft handstand walk for time. 6:04 2:30 @ halfway-tired arms-definitely need some more work here.
Planning for a hike, nap & then intervals on the track later today, as I get to sleep in tomorrow.
Short afternoon hike with the dogs & Corey @WWC. ~20-30min.
Afternoon reading & nap would estimate ~20 minutes of each. Didn't pay attention to time & woke up without an alarm. Good light nap.
6pm @ track
400m EZ run warm up then...
2 sets of
200m run 47s (goal was 45s for all 200s except for cut downs at end)
200m walk ~2:15 for all recovery walks unless otherwise noted
200m run 44/45s
200m walk
800m run (3:02 was goal-splits of 45, 1:32, :19, 3:02)
200m walk ~2:30
200m run 42/43
200m walk
200m run 43/44
800m run (3:02 was again goal & splits of 46, 1:32, 2:18, 3:02)
200m walk ~2:30
then 4x200m cut-downs. As in the previous intervals the goal was to run relaxed with no strain/grunt efforts but this time to increase speed over each. 200m walk recovery in ~2:15 for all
42/43, 40/41, 38, 36/37. Felt really good. Was tempted to keep going, but called it for the day.
2:30 walk to car for cool down.
Energy is obviously better, but I still have an annoying cough & some yummy phlegm in my throat.
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