Sat: 9/27/14, 1480m run, 740m runs, kbs

600am

Contrast shower

Joint mobility

Dynamic stretch

Later: 530pm, 80 degrees, sunny

Dynamic stretch

Then:

1480m run (5:18, PR)

Rest 1 min

740m run (2:40)

Rest 1 min 

740m run (2:40)

Then: cool down

1600m run @ easy pace 

400m walk in the commons. 

Then: later

3 x (1-4) DHNK pullup ladder

3 x 10/10 1h swing @ 45#

3 x 5/5 1h kb front squat @ 45#

1 x 15 kneeling ab wheel

Then: cool down

Cold shower 

Comments: 

Fasted until 8pm. PR on 1480m run, pacing off on first 740m run, went out to fast. Second 740m run ran both laps at similar pace and was much easier. Pacing will be key as will weight. Set a PR as soon as I went below 200#.