100315

Warm Up:
30 incline sit-ups,10 dips, 20 GHD sit-ups, 20 back extensions, 10 dips

Sunday 100314
Weighted pull-ups 1-1-1-1-1-1-1 reps
Post loads and body weight to comments.

165 lbs:
25-35-45-50-60-70-80

1 mile run - easy

Sunday, 03.14.10: 6-4x Intervals

Run: 2x200m using times from 03/06/10 holding pace rest 60 sec then,6 x 400m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries

200: 37.67
200: 37.25
400: 1:17.32
400: 1:19.84
400: 1:23.00
400: 1:22.11
400: 1:23.14
400: 1:22.86

Total time minus recovery: 9:24.69
mile pace: 5:24