Saturday, December 5

Saturday- Run Aerobic intervals + LB CP work
Run 800m, rest 60 sec x 2 @ 4:05
rest 4 min
Run 800m, rest 60 sec x 2 @ 4:05
+
A. Front Rack Walking Lunges, 4 x 10 steps, rest 2 min 
B. Single Leg Dead Lift @ 3030, 3 x 8/leg, rest 60 sec b/w legs

Bad run day
800m: 4:11 max heart rate 179
800m: 4:17 max heart rate 184
Rest: heart rate got down to 130
800m: 4:26 max heart rate 189 (side started cramping)
800m: 4:30 max heart rate 184

A: used the bar all sets
B: used 20 Dumbbells felt better instead of just having my back leg suspended in the air I placed it on the ground to help with stability