Tuesday, February 2

10 min warm up track style/aerobic
+
Run 800m, rest 60 sec x 5
rest 5 min
Run 400m, rest 45 sec x 5
rest 4 min
Run 200m, rest 30 sec x 5
+
(foam roll and stretch quads and hip flexors good after run, before squatting)
A. Front Squat @ 10X1, 4 x 7, rest 90 sec **keep tempo including just 1 sec at top

800m: 4:27, MHR 167
800m: 4:27, MHR 176
800m: 4:33, MHR 180
800m: 4:34, MHR 184
800m: 4:33, MHR 187
Rest: HR got down to 110
400m: 1:58, MHR 186

Got called into work didn't finish the rest.