July 28

Opted against the track workout this morning. I'll spin after class tonight.

July 27

Stretching and icing...still trying to get my groin straighted out.

Workout for the week of July 26

All in cleats, on grass.

Warmup, stretch

8 x 25yd jog, 25yd run (80%), 25yd sprint (100%), 25yd walk. The walk is the rest. Turn around and repeat back the other way.

4x100 sprints - if possible, run in 5-person relay teams. if not, rest ~50 s between reps

6x70 yd sprints at 1 minute rest.

Cool down, stretch.

July 22

Quit my job..3 more weeks to go.

July 20

Spinning.

Workout for the week of July 19

3 x 6-cone drill
rest is 3 to 1 so about 45 seconds between reps
2 min
3 x 6-cone drill
2 min
3 x tennis ball drill
3 to 1 rest to work
2 min
3 x tennis ball drill
5 minutes
3 x 0, 15, 0, 25, 0, 40, jog 40, 40
1:30 min between reps
3 min
5 x 15 s work* into 40 yd sprints (start one rep every 45 s)
3 min
3 x 0, 15, 0, 25, 0, 40, jog 40, 40
1:30
3 min
5 x 15 s work* into 40 yd sprints (start one rep every 45 s)
3 min
1 x 0, 15, 0, 25, 0, 40, jog 40, 40
Done.
*Plyo exercises for each set are:
tuck jump (http://www.brassringfitness.com/workout-techniques/tuck-jumps/)
fast feet
mountain climbers (http://www.youtube.com/watch?v=HSTK0XzbFN0&feature=fvw)
toe touch (http://tinyurl.com/7gcrxz - #7 on the list, ignore the medicine ball)
burpees

July 14

Originally planned to go to the track this morning, but was up late working...and didn't make it. Tomorrow morning it is.