Mon: 8/3/14, Str (19/40), end <60, p/e (short)

Mon: 8/3/14, Str (19/40), end <60, p/e (short)

In the PM: 

Warm up: 

45 min walk @ easy pace w/ family

Then:

2 x 5 deadlift @ 205# (really easy)

2 x 5 strict rafter pullups (easy)

2 x 40 push-ups 

1 x 20 2h swings @ 80#

Then later in the PM

Warm up: 

1 mile run on hilly route (7:30)

15 min run @ easy pace

Then: 

4 x (400m/1:00 rest) sprints 

Must get faster each int or workout over. 

(1:33, 1:25, 1:22, 1:15)

Then: cool down

20 min run @ easy pace

Analysis: 

Weight: 199#

Sprints were fine. Need to continue to work on pacing. Calves are sore.