Tuesday, December 22

Tuesday- Run Threshold Intervals + LB CP work +
10 min warm up track style/aerobic
+
5 x 100m <20 sec, rest 30 sec
+
5 x 200m <60 sec, rest 45 sec
+
5 x 400m < 2:10, rest 60 sec
+
A. Kang Squats, 3 x 5 reps, moderate, rest 2 min **heavier
B1. Hollow Rock, 5 x 30 sec, rest 30 sec
B2. Arch Body Rock, 5 x 30 sec, rest 30 sec

Recovery was a lot better my heart rate dropped down 118 at one time in between sets it was averaging 30-45 BPM drops during rest. Also do you want me to start rotating directions? So far I have been running the same direction. Not sure if the angle of the curve has an affect on the ankles etc. and you want me to go clockwise and counter clock wise. 

100m: 21 secs, MHR 142
100m: 19 secs, MHR 164
100m: 19 secs, MHR 159
100m: 20 secs, MHR 162
100m: 21 secs, MHR 161
200m: 52 secs, MHR 171
200m: 54 secs, MHR 172
200m: 54 secs, MHR 174
200m: 56 secs, MHR 174
200m: 57 secs, MHR 172
400m: 2:02, MHR 177
400m: 2:07, MHR 177
400m: 2:09, MHR 179
400m: 2:06, MHR 181
400m: 2:04, MHR 185
A: 135
B1: abs started burning but finished all sets of 30 secs
B2: lower back started burning but I finished all sets of 30 secs

Also we got in 2 GHD machines in the gym now