Saturday, February 12, 2011

A1. General warmup
A2. Light sprints 80-90% effort up to 50 yds.

B. 5k TT
Time - 21:38, non PR
*7th in my age group, 24th overall

C. CFE Recovery
GHD Situps - 15x3
GHD hip ext - 15x3
KB Swings, 35,45,53# - 15x3
Press - 45x15x3
Pullups, variations - 15x3

D. TP Therapy on calves and quads

Notes:
Previous PR on 5k was 20:59 on 4/3/10. Today's course was harder than the previous due to rolling hills. Still happy with that finish considering I haven't touched a 5k since last year, or any runs over 2 miles.

Nutrition:
Pre run ~2 hrs. was 2-3 tbsp coconut butter and fish oil. Decaf coffee and electrolytes ~ 1 hr. out. PWO = electrolytes and coffee and Kind bar, 12g BCAA's during/after recovery work.