Tuesday, December 29

Tuesday- Run Threshold Intervals + LB CP work +
10 min warm up track style/aerobic
+
5 x 100m <20 sec, rest 15 sec
+
5 x 200m <60 sec, rest 45 sec
+
7 x 400m < 2:10, rest 60 sec
+
A. Kang Squats, 4 x 4 reps, moderate, rest 2 min **heavier
B1. Hollow Rock, 5 x 35 sec, rest 30 sec
B2. Arch Body Rock, 5 x 35 sec, rest 30 sec

100m: :24, MHR 146
100m: :20, MHR 167
100m: :19, MHR 175
100m: :19, MHR 176
100m: :17, MHR 175
200m: :57, MHR 172
200m: :56, MHR 175
200m: :55, MHR 178
200m: :59, MHR 177
200m: :56, MHR 176
400m: 2:02, MHR 181
400m: 2:05, MHR 178
400m:  pulled my right hamstring calf was tingling and inside my knee hurt. I stopped and tried to walk I out. 


Before the run I was at the gym and did these
A: 155 for 2 sets dropped to 135 the last two form was hard to stabilize
B1: were okay 
B2: started burning towards the end.