Monday 4/23 to 4/29

Monday 4-23
20 mins AD light
10 mins ankle hip mobility
10 min walk in morning sunshine

Tuesday 4-24

Run 300m- 43s.   Smooth and easy. Eased up greatly the last 100m
Rest 60s
Run 200m- 31s - not so easy
Rest 10mins
Run 300m -45s 
Rest 60s
Run 200m-32s - not so easy

A. Deep Squat @ 32x1. 225x5.  Last week of 3 weeks of squatting. I decided to reintroduce a bit of squatting. Will be keeping volume low. 
B. Elevated reverse lunge with knee drive. 60#/H x 10 per leg x 3 sets
C1. Db rdl. 60#/H x10 reps x 3
C2. Eccentric calf raises 85x 12 x 3
C3. RKc Plank for 15s
D. Seated Banded leg curls. 2x25

Weds 4-25
Upper body

thurs 4-26
3 x 30m rotary
10x40 stick drill

Friday
lower body weights
A. 5s eccentric Goblet BSS x 3 reps 85,100,100.  20s iso-hold in deep lunge after each set
B. hip thrust   205x15, 295x12, 315x10
C1. SL BE 5s eccentric x 5 reps x 3 sets
C2. cossack squat x 5 per leg
D1. lying banded hip flexion x 5s x 5 reps per leg x 3 sets
D2. eccentric calf raises  85x10x3

Saturday

5x sled drag 40m light load quick turnover -did with 45#

+

5x sled push 40m moderate load, burner/lactic feel   ~12s per set. 225x2, 275x3. Will add more load if this needs to be slowed down.   

+

60s assault bike or AD for max cals -   43 cals.  fell off last 20s