"Stadiums" up 60 stairs, 1 at a time=small, 2 at a time=big, default sprint. 0.7 mile warm-up and cool-down. 6 big, 2 small, 8 big (alternate sprint/jog), 2 small, 4 big (alt jog/sprint), 4 small, 4 big (alt jog/sprint), 4 small (alt jog/sprint), 4 big, 2 small, 2 big, 4 small. 2x10 calf raises each leg. Chasing Kendra on the track tonight!
Track workout with Kendra and Zuba! The ones where we mysteriously got much faster are the 300s. Liz: 85, 88, 87 / 87, 88, 85 / 60, 59 / 61, 59 / 88, 88Kendra: 81, 84, 83 / 83, 83, 83 / 60, 57 / 60, 57 / 80, 78Zuba: 81, 84, 84 / 83, 85, 85 / 62, 65 / 65, 62 / 86, 90
2.5 hour practicedrills, throwing, sprints, scrimmaging etc.
37 minute trail run at 7 minute pace.Recover for a few hours:Then:10 minutes bike warmup3x (15 air squats, 15 situps, 15 supermans, 15 pushups, :30 planks)30 pullupsFive rounds for time of:95 pound Back squat, 20 repsHandstand walk 20 yards (Elevated Wheelbarrow since I don't have balance yet)Total time: 9:54
"Stadiums" up 60 stairs, 1 at a time=small, 2 at a time=big, default sprint. 0.7 mile warm-up and cool-down. 6 big, 2 small, 8 big (alternate sprint/jog), 2 small, 4 big (alt jog/sprint), 4 small, 4 big (alt jog/sprint), 4 small (alt jog/sprint), 4 big, 2 small, 2 big, 4 small. 2x10 calf raises each leg.
ReplyDeleteChasing Kendra on the track tonight!
Track workout with Kendra and Zuba! The ones where we mysteriously got much faster are the 300s.
ReplyDeleteLiz: 85, 88, 87 / 87, 88, 85 / 60, 59 / 61, 59 / 88, 88
Kendra: 81, 84, 83 / 83, 83, 83 / 60, 57 / 60, 57 / 80, 78
Zuba: 81, 84, 84 / 83, 85, 85 / 62, 65 / 65, 62 / 86, 90
2.5 hour practice
ReplyDeletedrills, throwing, sprints, scrimmaging etc.
37 minute trail run at 7 minute pace.
ReplyDeleteRecover for a few hours:
Then:
10 minutes bike warmup
3x (15 air squats, 15 situps, 15 supermans, 15 pushups, :30 planks)
30 pullups
Five rounds for time of:
95 pound Back squat, 20 reps
Handstand walk 20 yards (Elevated Wheelbarrow since I don't have balance yet)
Total time: 9:54