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Simulated Mile Workout

April 9, 2012 (Morning)

Exercise Type: Bike

Weather: Cardio Room

Comments:
Right hamstring was still a little tight from Saturday's meet. Told coach as much and hit the bike. The workout was a fartlek-type. I did it as follows:

WU: 5min lvl 5 @100rpm, 3:30 lvl 8 @110rpm

Workout:
30s hard lvl 8 @140rpm
30s recovery lvl 8 @100rpm
30s hard
2:00 recovery
5x(2:00 tempo lvl 8 @120rpm, 1:00 recovery)
1:00 extra rcovery for a total of 2:00 between intervals
30s hard
30s recovery
30s hard

CD: lvl 8 easy just over 100rpm

Lift:
5x5x60 DB Press
2eaxarm runs with DB to fatigue
3x10xbar dip
3x(10 front shoulder raise/5 lateral shoulder raise)x 17.5 DB ea
3x5x70bar curl
Curls to exhaustion (1x15x50lb,1x15x40lb,1x20x30lb,1x25x20lb, no rest)