BSF prep x 30 min
Then:
Joint mobility
Upper body band work
Cold shower
Then:
BSF prep x 60 min
In the afternoon:
4 x 1 lap in Excelsior
- 1:20, 1:21, 1:19, 1:18
- 30 sec rest
90 sec rest
3 x 1 lap in Excelsior
- 1:20, 1:20, 1:19
- 1 min rest
then: cool down
800m run @ easy pace
800m walk @ easy pace
3 x 5 neutral grip pullups
4 x 1 lap in Excelsior
- 1:20, 1:21, 1:19, 1:18
- 30 sec rest
90 sec rest
3 x 1 lap in Excelsior
- 1:20, 1:20, 1:19
- 1 min rest
then: cool down
800m run @ easy pace
800m walk @ easy pace
3 x 5 neutral grip pullups
Notes:
Weight: 198#
Comments: calf felt good this am. Shoulders and core a bit tight from pushups/FLR ladders last couple days. Focus on pacing today during intervals. Pleased with effort.
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