Training 062315

CS - Activation

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A. Seated Neck Retractions - 3 x 20-25; RAN

B. Side-lying T-spine Rotations - 3 x 20 ea side; RAN

C. T-spine Peanut Crunches - 2x 2-3 ea joint segment; RAN

D. Band Assisted Natural Knee Extensions - 3 x 5-6; RAN (engage glutes, maintain posterior pelvic tilt)

E. Table - 3 x 30sec; RAN

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Track-style Warm-up - 15min (Aerobic prep + DROM + speed play

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Run - 40sec @ Threshold (170-180 / 90-95% effort)

Rest - 20sec

x6

Rest 2min

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Row - 40sec @ Threshold

Rest 20sec

x6

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CS - Plyo

Activation done

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A-E complete

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about 10 min warm up (15 min is a lot for me.  Run out of ideas and it's hot!)

Complete

was getting about 180m at first down to about 160-170m)

Harder than expected.  I was pushing pretty good though and it's pretty hot out there.  Tried to get 200m but couldn't quite make it.

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Accidentally did recovery instead of plyo