Tuesday, March 15

Tuesday- Run Threshold Intervals + LB CP work +

10 min warm up track style/aerobic

+

Run 1 mile, rest 5 min sec x 2 **shoot for sub 8 on both

rest 4 min

Run 200m, rest 30 sec x 12

+

(foam roll and stretch quads and hip flexors good after run, before squatting)

A. Front Squat @ 10X1, 4 x 2, rest 90 sec

I pushed harder today than I think I have yet or I just had to dig deeper to make the times happen either way it felt like the best run day I've had since December 2007.

My GPS watch adds a .1 on all my distances but the times below are from the marks on the track. I figure the track is probably more accurate then my watch.

1 mile run: 7:58, Max HR 191
Rest: dropped down to 121
1 mile run: 7:57, Max HR 198
Rest: dropped down to 130
200m: :55 secs, Max HR 178
200m: :49 secs, Max HR 179
200m: :51 secs, Max HR 178
200m: :49 secs, Max HR 184
200m: :51 secs, Max HR 183
200m: :49 secs, Max HR 187
200m: :49 secs, Max HR 186
200m: :51 secs, Max HR 182
200m: :49 secs, Max HR 188
200m: :49 secs, Max HR 189
200m: :49 secs, Max HR 188
200m: :45 secs, Max HR 189

Front SQT: 145 all reps