CS - Activation
+
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
+
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)
*try to exceed pacing from last week
+
CS - Plyo
A-E done. felt good
+
track warm up- good
+
Time-HR
2:21- 171
2:23- 174
2:24- 178
2:27- 180
tough but felt good. Legs/calves are slowly adapting back to the running. These felt better than any previous runs.
No comments:
Post a Comment