Day 2 Strength Train

2 sets of core
x10 each
Brace
Bridge
Quadruped SL HE

4 sets of strength
1 leg deadlift w/ 16kg x5
TRX row w/ 25lbs x5
Kneeling OH Press w/ 35lbs x5

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Intervals

1 set of core
x10 each
Brace
Bridge
Quadruped SL HE

10x800m w/ work:rest = 1:1. 2:42,2:41,2:39,2:38,2:38,2:38,2:38,2:36,2:34,2:32.

First interval workout back – not bad!

Day 1 Strength Train + Short Speed

2 sets of core
x10 each
Brace
Bridge
Quadruped SL HE

4 sets of strength
RFE Split Squat w/ 20kg x5
Chinups w/ 35-45 lbs x1-3
1A Elevated Pushups x5

12x150m w/ 3:30 rest. 20,20,19,19,19,19,18,18,18,18,18,18.

Feels good to be back! I am looking forward to racing in April or May – have not decided yet.

Long Speed

1 set of core
Brace x10
Bridge x10
Quadruped SL HE x10

8x300m w/ full rest (5 minutes). 50,46,47,46,45,45,45,45!

I have never done this many at this speed before. I am very pleased with this workout!