Run INT & PU, WSU, D, WB, BS, SU, Brp

Afternoon

@ track
3 mile warm-up
4 x 400 w/2:30 rest
-  times: 1:37,  1:35,  1:32,  1:29
1 mile cool-down

then Out With The Old, from SEALFit

Baseline: ROM Drills. Pyramid 1…10…1 push-ups, weighted sit-ups, dips

-  ROM, pyramid

Work Capacity: 5 Rounds: 1min suicide sprint, 1min wall ball, 1min ball slam, 1min sit ups, 1 min burpee, 1min rest

-  Rx'd.  16# ball for wall ball and ball slams.  Totaled 700m on suicides

Durability: 4 Mile Timed run. Active stretch or yoga

-  Ran 900m cool down

Notes

• Body: Sore hams, low back.  Shoulders very sore.
• Workout: Went well, legs were tired from all the running, and shoulders were really getting hit.  Very intense workout.
• Run: First week of integrating speed work.  It was pretty good, no real big issues during the runs, but I have to make sure I stay relaxed and balanced.  6 miles today brings me up to 14 on the week.