Saturday, 7/13/13, S/E, End <60

I) Training:

- Foundation: Day 21

Session 1: S/E

10 rounds:

40 x squat

20 x push-ups 

Then:

100 x leg levers 

100 x superman back extensions 

Joint mobility 

Session 2: Endurance <60

5 mile fartlek run 

- 1.5 miles @ moderate pace

- 1 mile @ threshold pace

- 2 miles @ moderate pace

- 800 m @ absolute threshold 

Then: 

Stretch and swim to cool down

II) Nutrition:

- decent. 

III) Rest/Recovery:

- Sleep: 7 hours

- Weight: ?

- Body: lower back felt really solid today. 

IV) Notes:

- plan on continuing to increase volume and see how the body responds. Ran with my sister today who is really fast. On the threshold sections of the run we really pushed hard.