Afternoon
1 mile warm-up at track
Lactate Shuttle
Run 5 Min on, 2:30 Min off, 6 Min on, 3 Min off, 7 Min on. Done.
- 0.76, 0.92, 1.05 miles covered = 2.73 miles
0.75 mile cool down
Evening
Back Squats, 60% of 1RM, 2 reps on the minute every min for 10min. Drive out of the bottom as quickly as possible.
185#
Weighted pull ups, 20#
1-3-5-7-9-9-7-5-3-1 = 50
1 x max, unweighted = 12
Notes
1 mile warm-up at track
Lactate Shuttle
Run 5 Min on, 2:30 Min off, 6 Min on, 3 Min off, 7 Min on. Done.
- 0.76, 0.92, 1.05 miles covered = 2.73 miles
0.75 mile cool down
Evening
Back Squats, 60% of 1RM, 2 reps on the minute every min for 10min. Drive out of the bottom as quickly as possible.
185#
Weighted pull ups, 20#
1-3-5-7-9-9-7-5-3-1 = 50
1 x max, unweighted = 12
Notes
- Body: Left soleus pain. Otherwise feeling good.
- Workout: Run went fairly well, but needs to be faster. I'm building up to the "all-out" efforts, still holding back some. Squats in the evening felt good, as did pull ups. Ran a total of 16.5 miles this week!
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