Tuesday, May 22nd 2018

A. Crossover Symetry Work 
B1. Starfish Side Plank; 20 sec/side x 5 sets; rest 30 seconds 
B2. Hanging Knee Tuck to Extension; 8 reps x 5 sets; rest 30 seconds 
B3. Sorenson Hold; 35-45 sec x 5 sets; rest 90 seconds 
+
(goal is that all paces are slightly faster than last week, but don't kill yourself here) 
Base Running: 
1 x 800m @ slightly faster than 5K pace effort w/ 400m walk/slow jog recovery 
rest 2min 
1 x 500m @ 5k pace, 300m @ 1mile pace, 200m @ 400 pace (directly into next run - be as consistent as possible) 
rest 2min 
1 x 800m @ slightly faster than 5K pace effort w/ 400m walk/slow jog recovery 
rest 2min 
1 x 500m @ 5k pace, 300m @ 1mile pace, 200m @ 400 pace 
rest 2min 
1 x 800m @ slightly faster than 5K pace effort w/ 400m walk/slow jog recovery


Movement/Core work completed. Really like the starfish side planks. 

Runs:

3:36/1:54

3:21 - again doing 400/300/100 increasing effort

3:30/1:50

3:17

3:24/1:54

All runs faster than last week. Didn't hurt as bad either.