4 of 5 Thrive flows
Cricket Flow
Pose drills
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4 of 5 Thrive flows
Cricket Flow
Pose drills
A.M.
13 x 200m with 2:30 rest between
200m @ 42 seconds each (+/- 1 second)
cadences from 200 - 210, 204 with good lean was great for making 41 - 42 second repeats. It's really cadence + lean that makes for speed.
P.M.
King of Clubs Gamma 25 lb Clubbell®
Revive Flows
Pose Drills and little practices
A.M.
5 x 800m with 2:30 rest between
I'd set my target time for the 800m at 3:15, which was too aggressive. I was faster than 3:15 only once, and slower than that for the other 4 repeats. Depending on which calculations I used, I could have been between 3:09 and 3:36 for 800m, so too much information is a little bit of a bad thing. I'll assess, calculate and adjust future paces. My recovery in 2:30 was still good, I was happy with that. Happy with my technique generally, although I've picked a couple of bad habits that come out under fatigue. I can recognize and correct for them.
P.M.
TacFit Survival, Basic Level
fun! challenging to follow the coaching cues, but way fun!
early A.M.
5 miles
I fat-fingered my watch, and so, did not record my time.
Great run, technically. There was a decent hill (OK it was a causeway) in the middle, and I was able to apply technique going up, which made flying down the hill loads of fun. Maintained good base cadence, ran through a little posture/form checklist to fix little errors or areas of tension creeping in. Had enough gas in the tank for an extra kick at the end of the run.
early P.M.
King of Clubs, Gamma level, 25 lb Clubbell®.
Revive Flows
Focused Flexibility
Pose Running drills (mostly focusing on pull)
A.M.
5 x 400m with 2 minute rest between
I'd calculated the 400m at 1:40, and they turned out to be 1:30 yay for me
Still good breathing recovery, cadence 194 and 196
P.M.
TacFit Survival Basic level
Revive Flows
A.M.
4 x 1100m with 3 minutes rest between.
pacing sucked, this was very hard....
P.M.
King of Clubs, Gamma level, 25 lb Clubbell® and tried 29lb Clubbell® for cleans and front pendulums (pendula?)
Thrive Flows
Focused Flexibility
3 of 5 Revive Flows (I have to review the Lateral Line flow)
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