Tuesday, 17 May 2011 (1700)

Speed Work @ 400 pace

200 - 0:34
300 - 1:02 (not enough rest after the 200)
200 - 0:36
4 x 100 - All 11.26-11.53
4 x 60 - Untimed

This was a fun workout...except that Tuesday afternoon at the Hickam track is full of junior Track & Field teams. Looking forward to doing more of this stuff!

Tuesday, 26 April 2011 (lunchtime)

Running

4 x 3 minutes hard/3 minutes easy.

First 1/2 mile was at about a 6:10 pace and felt a little hot but fairly comfortable.

Tuesday, 31 March 2009

Strength:
Deadlift - Set a new 1 Rep Max!

Skill:
Deadlift - Choose a weight that allows you to get 15-20 reps

WOD:
Running
- 800 x 1 - Fast but not flat-out
2 minutes active rest (jog/walk)
- Tabata sprints
- 8 x 20 sec on/10 sec off