7/8/2012 Training

part 1
track
800m  2:52.4 (6 seconds faster than last week)
10min rest
600m  2:08.6 (5.3 seconds faster than last week)
10min rest
400m  1:13.1 (1.7 seconds faster than last week)
- aim to be faster than last week

Rest 90 Minutes

part 2
5 RFT
5 Squat Clean 225
10m Handstand Walk
5 Bench 225
10m Handstand Walk
22:39

Part 1 Notes:  Running felt awesome today!  It was for short distances but I was able to stay on my toes, felt loose and breathing was great!  The only reason I didn't go faster was lactic build up in hamstrings and a little bit quads, but mainly hamstrings.  Felt recovered alot faster compared to last week as well.  I remember lying on the ground for minutes after my 400m in pain, today i finished and 30 seconds later was grabbing my bag and walking off the track (still breathing hard but no other kind of lactic pain).

Part 2 Notes:  After measuring the HS walks were all about 9.8m.  All cleans in singles in 0:50-1:25.  Bench 4/1 for 3 sets then 3/2 for last 2.  Best HS walk was 3 attempts for the 9.8m worst was 7 attempts...sometimes it was sloppy.  Seriously hard workout especially on short rest.  Time to walk all day.