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Mayfield Hills

January 14, 2011 (Afternoon)

Exercise Type: Run

Weather: Chilly, snow on the ground

Comments:
Coach had shoveled the first 200m of Mayfield so we ran 200 repeats. Still a little snow so my calves got trashed. Went a little harder than the dictated "easy" pace, but not hard enough for it to be a real workout. Started high 50's, finished averaging around 50 with some 45's thrown in. I did 20 repeats instead of 12 because I was feeling pretty good.

Longer cooldown with Mark, David Dixon, and Chris Kelly.

Weights: Day 3 Sheet is in the weight room at Veale but here's what I remember:

3x8xSquats @115
Alternating push press + 10xlat raises: 10x30, 12, 10x20, 12, 8x20, 12
Push-ups with alternating arm rows 2x20 (2x10 each arm) 20,12

Lifts were tough today.

Abs: Pick 7

Stretch, roll, still no ice bath

Sleep: 5.5
RHR: 48