032409 – speed work
Workout: Speed work @ AHS – 10 x 200m sprints. Joe, Tom & I did 10 x 200m’s, Jose did 20 x 100m’s and Patrick did 5 x 400m’s – results below. Compare to previous 10 x 200m’s.
– today was going to be a 2x a day, but I wasn’t paying attention to when I
set my alarm clock and missed the 6AM. I’ll probably do it tomorrow since
it’s just bball afterwards.
10 x 200m sprints w/ 90 seconds of rest
Joe Tom Jer
31.87, 35.16, 34.63 39.4, 38.0, 34.84 30.52, 31.50, 32.0
37.02, 39.09, 38.37 52.4, 49.56, 49.22 34.63, 35.09, 36.06
40.??, 40.59, 38.13 51.91, 44.59, 56.47 35.81, 35.78, 35.43
FINAL – 37.75 FINAL – 46.10 FINAL – 33.88
20 x 100m sprint, 45 seconds of rest
Jose – 10.19, 11.23, 14.23, 15.59, 15.79, 16.84, 17.59, 18.03,
18.13, 19.35, 20.84, 18.81, 20.50, 20.49, 19.50, 18.50
20.59, 18.50, 15.16, FINAL – 15.47
Nutrition:
– 700AM – [2] – 1 chicken apple sausage, 8 oz strawberries (short on fats)
– 915AM – [4] – 4 oz rotisserie chicken (costco), 1 apple, 1 small banana, both
w/ peanut butter for fats (probably made up for the shortage from 7AM)
– 1245PM – [4] – ate 1/2 hour earlier than I wanted to, but I was hungry. Hope it
doesn’t throw off the rest of the day… 4 oz rotisserie chicken, 10 oz snap peas
(according to the label, that would be 18g of C or 2 blocks), 2 oz yams,
topped off w/ 24 almonds and a jug of H2O.
– 500PM – [4] – 4 oz turkey, 8 oz strawberries, 1 orange, 2 large tbsp peanut butter
– 730PM – [2] – 2 oz beef jerky, 2 oz sweet potatoes
– 900PM – [2] – 2 oz pork chop, 10 oz of snap peas, grilled onions & carrots. 2 tsp PB
Paleo 4-block lunch
[7B/?bpm]
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