Thur: 8/7/14, Str (22/40), PE (med)

Thur: 8/7/14, Str (22/40), PE (med)

In the PM: 

1 mile run @ near max effort 

(5:34)

3 min rest 

Then: 

4 x (400m/1:00) must get faster each int or wrkout over 

(1:22, 1:19, 1:15, 1:12)

3 min rest 

Then: cool down

1 mile run @ goal 2 mile run pace 

(5:59)

Then: later

1 x 10 deadlift @ 205#

1 x 20/20 1h press @ 30#kb

1 x 10 strict pullups (off tree branch)

1 x 20 2h swings @ 80#

Analysis: 

Sleep: 7 hours 

Weight: 199#

Nutrition: fasted until noon (14.5 hours)

Comments: Endurance is weak, speed is fine but deteriorates after approx 800m. If lungs improve on longer p/e efforts times will drop. Focus of today was on pacing and mental toughness. I wanted to know if I would quit early, hence near max effort at the start and controlled rest periods between remaining efforts. Course is a bit short of 400m so times are not completely accurate.