Mon: 9/15/14, 1.85 mile TT, Conditioning test trial

Training: 5:00pm, 62 degrees, clear

Dynamic stretch

Then:

CTT time trial, 1.85 miles (8 laps)

(10:59, PR, needed to be < 11:05, will run it again Nov 3rd with my captains, 5:56 mpm pace)

Then: cool down

400m walk

Relaxed stretch 

Hot shower 

Comments: 

Weight: 200#

More difficult than I imagined but I did set a PR on the course by 6 seconds. If I lose the necessary weight and clean up my diet I could take some serious time off and possibly break into the 10:40's. I am 3# lighter this year than last year with similar training leading up which led to a 6 second PR. 

Friday: Run, kb, cals

6:00pm, 45 degrees, windy

Run: 2 miles @ threshold pace (11:50)

Chin-ups: 3 x (1-5) ladder 

LCCP: 2 x (1-4) ladder @ 20kg

Windmills/swings @ 20kg to cool down

Stretch

Notes:

Weight: 208#

Got my 2 mile timed run done with for the basketball team I coach. The test is 20% of the boys in our high school program have to run 2 miles in sub 12 min. The catch is that I have to do it to as I cannot ask them to do a conditioning test I cannot do myself. I passed until next year which is good. This was one major goal out of the way.

I am studying for my white belt test in Shinbudo MMA this Sunday night. I have to memorize and show 3 different position advancements and 3 different submissions from all major ground positions. Tomorrow will be a light workout and then test review. Sunday will

be review then test at 8pm

Sunday night.