Early morning Track w/ St George Running Club
1 mile warm-up
6x100 w/ 100 recovery (23,22,22,22,22,21)
4x400 w/ 400 recovery (1:26, 1:28, 1:27, 1:28)
4xstairs, and cool down.
First track day of the year. I was suppose to take it easy. Legs felt like lead weights. I am tired from yesterdays crossfit.
Crossfit
A.1. back squats 4 reps, rest 30 sec
A.2. 12 T2B, rest 2 min
+
16 min EMOM of
(odd) 10 box jumps (24")
(even) 7 chest to bar
HIT with Craig and Cathy. Warm-up of easy gear with high cadence work-ups. Core was 20 min hill of 5 min warm-up and 15 sec surges at the beginning of each min. 3x4:00 at 90 rpm switched handle bar positions each min. cool down 5 min in moderate/easy gear at 90 rpm | 