Track/tempo
1mile warm-up(7:58), 4x100 (6:00) with 100 recovery (7:45)
400 at 7:50
2x200 (5:41) with 200 recovery (8:00)
400 at 8:03
2x200 (5:41) with 200 recovery (8:00)
400 at 8:33
mile at 7:43
mile at 7:09
4 sets of stairs
Crossfit this evening of: Strength work 8reps X 4 sets of bench press and 4reps X 4 sets of strict pull-ups. We then did 3 rounds of 20 pull-ups and 20 burpees. My abs were killing me during the 3rd round. | 