Wednesday: Intervals

Objective: Intervals

Warm Up:
5 min run
Brief stretch

Training:
Interval Runs:
3 x 1 mile run, 1 min rest between runs (5:55, 6:06, 6:04)

Pullups:
2 x 15 (neutral grip)

Pushups:
4 x 25 (close grip on push up handles for depth)

Situps:
1 x 100 (straight leg)

Durability:
5 min run
Mobility work (extra focus on hips and hamstrings)

Report:
Body: Decent. Legs are pretty tired from yesterday. No soreness however.
Nutrition: Decent. Huge post workout meal of 2 hamburgers, veggies, beans and beer
Hydration: Poor
Sleep: 6.5 hours
Body Weight: 197# post workout
Notes: Sub 20 min 5k is definitely in reach right now if I can drop around 10 lbs. Lungs gave out before my legs today which is strange considering it is always the other way around. Legs did feel heavy from the long slow run yesterday and lack of hydration throughout the day did not help either. Two things I need to spend more time and effort on is post workout mobility and proper hydration throughout the day.

Reading: Ecclesiastes 9-12
Lessons:
- Whatever your hands finds to do, do it with all your might, for in the grave where you are going, there is neither working nor planning nor knowledge, nor wisdom.
- Calmness can lay great errors to rest.
- Banish anxiety from your heart.
- Fear God and keep His commandments, for this is the whole duty of man. For God will bring every deed into judgement including every hidden thing, whether it is good or evil.

Applications:
- Be excellent in all that I do. Whatever I put my hands to, whether it is something I enjoy doing or not, work at it with all my might for life is short.
- Calm my anger, rage and self-delusion. Speak with gentleness and respect always.
- The point of this life is not to seek pleasure, for everything on this earth is meaningless. The chief end of man is to Fear God and to keep His commandments.