Tuesday, February 23

Tuesday- Run Threshold Intervals + LB CP work +
10 min warm up track style/aerobic
+
Run 800m, rest 60 sec x 4
rest 5 min
Run 400m, rest 45 sec x 4
rest 4 min
Run 200m, rest 30 sec x 10
+
(foam roll and stretch quads and hip flexors good after run, before squatting)
A. Front Squat @ 10X1, 4 x 3, rest 90 sec **keep tempo including just 1 sec at top


800m: 4:37 MHR 158
800m: 4:25 MHR 163
800m: 4:21 MHR 174
800m: 4:02 MHR 181
Rest 5:  heart rate dropped down to 115
400m: 1:57 MHR 174
400m: 1:57 MHR 178
400m: 1:56 MHR 186
400m: 1:55 MHR 185
Rest 4: Heart rate dropped to 120
200m: :53 MHR 185
200m: :54 MHR 187
200m: :49 MHR 191
200m: :52 MHR 178
200m: :58 MHR 175
200m: :57 MHR 176
200m: :59 MHR 173
200m: :56 MHR 175
200m: :59 MHR 177
200m: :58 MHR 179

A: 115 all reps felt a lot better after stretching and rolling my quads.