Monday June 18 to June 24

6-18
400m in 57s
rest 30 mins
200m in 25.8, but I stumbled hitting stop watch at finish.  Think it was closer to a high 24. Happy with this 200m as I was spent and it was very hot humid.  

85 degree heat, very humid.   Would like to get that 400m down to 55 by end of August.  And maybe down to 53 for indoor.  Not sure if thats too aggressive or if I should stay focused on the short stuff.   53.5 was 3rd place at last year indoor nationals, 52.1 third place at outdoor nationals.

6-19-18
upper body deload

6-20-18
10 min bike
15 min run
5 min walk
few sets of push-ups and abs

6-21-18
A. PC/HPC/ FSx3     185,205,225

B. DB RDL  50#x12, 70#x12, 80#/h x 12
B2. T2B x 10, Hanging knee raise x10

C1. band KB swing x 10
C2. Calf raise x15
C3. Pallof Press x 10

AD 30s on, 30s off x 10.

6-22-18
A1. parallette push-ups x 20 x3
A2. ankle mobility

B1. l sit 12s-15s
B2. band pull apart x20
B3. band dissociate x 10
B4. weighted hamstring stretch

C. bottoms up KB press x 10 per arm x 3 sets

D1. band curls
D2. band pressdown


6-23-18

4 x 170m

+

3 x 80m

3-5m rest between all sprints

-90-95%

23.5, 24,   put spikes on, 22, 23.5

completed the 80m in ~11s

felt good

6-24
block starts.  Got to 8 on the turn and 8 on the straight.  Felt good.