September 22, 2014 (Afternoon)
Exercise Type: Run
Weather: Indoor Track
Comments:
400m jog, 400m variable, Obi
Accels: 2x15m, 30m, 2x20m, 40m, 2x25m, 50m
6x200 @ +9, 2:30 rest
Targeted 34 as a reasonable +9 but wound up speeding up as the workout went. Felt very smooth on these.
Splits: 34.1, 33.3, 32.5, 32.4, 30.9, 31.3
Lift:
Demonstrated skullcrushers for a few people but just did DB Press. Never hit 3x5x80 before, but today was a good day:
DB Press: 5x5x80! Time to move up!
Also, shout out to the distance crew for putting up some wicked fast times in the tempo today.
Distance | Duration | Pace | Interval Type | Shoes |
---|---|---|---|---|
1.25 Miles | 0:00 | |||
0.5 Miles | Warmup | Ghost 5 Grey/Orange | ||
1200.0 Meters | Interval | Ghost 5 Grey/Orange |