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Broken 4's

September 29, 2014 (Afternoon)

Exercise Type: Run

Weather: Low 70's, sunny

Comments:
Headed to the outdoor track for a beautiful days' workout with the long sprint crew. Our group wound up being McKenzie, Justin, Marm, Jake Little, and me. Jake was done after the first interval and Marm hung back after the second so for the last half the workout it was just me, Justin, and McKenzie.

Warmup was mostly just biking to the track. Then I did accels: 3x15m, 1x30m, 3x20m

Workout was 4x broken 400s: 300m @ +11/300, 90s rest, 100m fast. Set rest was 3-4 minutes.

Figured we'd target the 300's at 51 but wound up hitting a bit slower.

Splits:
(53.0, 13.0; 52.2, 13.8; 51.8, 13.9; 52.7, 13.7)

Felt pretty good actually which was nice. Pretty smooth on the 100's which was good since they were all under 14.

Jogged a lap cooldown before biking back to Veale.

Lift:
DB Press: 10x60, 5x85, 3x85, 4x80
Back Squat: 8x115, 5x135, 5x155, 5x175, 5x195
Jerk: 5x115, 2x5x135, 5x115

Hips: 30 x extensor lifts, abductor spreads, SLHR, circles

Abs: 30xbicycles, 30xhigh crunch

Lazy stretch