10/22/17

Had a great day of training ... felt solid throughout, which was surprising given the volume yesterday and that I haven't been running hard lately. Overall a fun Sunday. Looking forward to resting tomorrow and hitting it hard this coming week.

Track Workout (1000)

On a running clock:

0:00 - 800m Run
4:00 - 400m Run
6:00 - 200m Run
10:00 - 800m Run
14:00 - 400m Run
16:00 - 200m Run
20:00 - 800m Run
22:00 - 400m Run
24:00 - 200m Run

-2:46 / 1:16 / :37
-3:00 / 1:19 / :36
-3:01 / 1:24 / :36 ... ROUGH ... very short rest intervals, but got a lot of intensity out of this. It was fun to be back on the track. Looking forward to more of these in the coming weeks.

Gymnastics Workout (1200) 

A.
For time:
18 HSPU
4 Rope Climbs (15')
15 HSPU
3 Rope Climbs (15')
12 HSPU
2 Rope Climbs (15')

-6:49 ... HSPU were 18 unbroken ... 9/6 ... 6/3/3

Rest 10-15 minutes then...

B.
AMRAP 20:
500m Row
21/15 Calorie Bike
40 Foot Hand-Stand Walk
3 Rounds of C2B Cindy (5 C2B Pull-ups, 10 Push-ups, 15 Air Squats)

-2 Rounds + 5 Calories