am
400m run @ 1:15 pace
4 min recovery jog x 3
5 sets:
100m run 45s sendoffs @ max effort sprint
pm
1. back squat 10x2 @ 70%; 60s rest
+
2.a 5 ring hspu
rest 10s
2.b 5 L kb snatch 2pd
rest 10s
2.c 5 R kb snatch 2pd
rest 30s x 5
+
20m handstand walk x 5-rest as needed
did 2x10 min Z2 run with 2 min rest between each.
ReplyDeletedid 1 1/2 miles in 10:30 (used known distance to assess pace) first time.
goal was to go 7:30 pace, turned out first run was 7 min/mile pace. slowed the next one down slightly but was still probably closer to a 7:15 pace. felt easy.
rested 2 min after second run and then did 30 double unders on the minute for 10 min; tried to immitate a Z2 feel. was good.
Ate a lot of bad stuff for Easter...very nice