Saturday (3.10.07)

Track Run:
(~4.5miles)

WU -> 9:05
400 X 4 @ 1:20 + 1:18 + 1:17 + 1:14 w/ 1:30R
200 X 2 @ :35 + :34 w/ 1:00R
CD -> 9:40
Total Time: 33:53:54


Weights:
5 bench
11 legs X 5 w/ :30 R
11 arms

1:00 R

11 pull
11 reverse X 5 w/ :15 R

1:00 R

5 bench
7 legs X 5 w/ :30 R
11 arms

1:00 R

11 pull
11 reverse X 5 w/ :15 R

1:00 R

Arm Curls -> 5 X 4 w/ 30lbs alternating arms


Proposed Weeks Workouts:
Sunday: 25-5-25-5
Monday: Yoga / Bike 20 / Swim: 3200m
Tuesday: Bike: 50 & Run: 4
Wed: Run 6.4 / Weights
Thur: Bike: 40
Fri: Run: 4 (easy) / Swim 1800m
Sat: Off
Sund: RACE

_Jacob_