September 14, Tuesday

10-15 min aerobic run warm up mixing in run drills and dynamic ROM
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Run 200m @ 1:03, rest 60 sec x 3
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Run 800m @ 4:43, rest 3 min x 3
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Run 10 min non stop cool down
**yes track HR please
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5 sets
30 sec FLR on Rings
30 sec Weighted Chinese Planks

Runs felt better tried to stay close to the pace time

200m time 59 sec, Max HR 157
200m time 57 sec, Max HR 162
200m time 54 sec, Max HR 169

800m time 4:13, Max HR 179
800m time 4:30, Max HR 179
800m time 4:38, Max HR 180

FLR's were hard couldn't do the whole 30 seconds on the 4th or 5th rounds.
Planks were okay