Jun-9
Crossover Symmetry Activation
+
A. Seated Neck Retractions - 2 x 20-25; RAN
B. Side-lying T-spine Rotations - 2 x 20 ea side; RAN
C. T-spine Peanut Crunches - 2 x 2-3 ea joint segment; RAN
D. Band Assisted Natural Knee Extensions - 2 x 5-6; RAN (engage glutes, maintain posterior pelvic tilt)
+
Track-style Warm-up - 15min (Aerobic prep + DROM + speed play
...
Run - 4 x 600m @ 80%; rest=work (goal is to match 80% 400m pacefrom Jun-2 across)
+
Ido Portal Squat Routine #1
+
Crossovery Symmetry Plyo Protocol
A-C done all after the runs b/c it was about to rain.
Did Knee Extensions before run
+
Track warm up
+
Run times/HR
2:30-175
2:26- 177
2:25- 178
2:26- 179
My 80% from last week was 1:30 but my fastest was only 1:20. Tried to hold 1:30 pace but never quite held it today. These were very tough just enough work/rest for it to work. Itching to add more of this in b/c I'm anxious to get back to the conditioning level I've been before. PR mile is 6:06, 400m is 1:06. I'd like to beat both of those.
No comments:
Post a Comment