The workouts at our gym always include warm up, strength, conditioning, and mobility. Everything is customized to your level by a professional strength coach. Today's conditioning work includes running.
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Squats 5RM Deload 60% of 186
65, 75, 85, 95, 105, 115

run 800m time: 3:09
run 400m time: 1:18
run 400m time: 1:19
run 200m time: 0:41
run 200m time: 0:41
run 200m time 0:39

Nice work 6am!
noon

Squat 134kg x 4 ish ... REPEAT

That is all for today... legs haven't been feeling well so just spent some needed quality time with SuperNova.
Mobility/Stretch
Snatch (80%x1x3)
84x1,F,1
70x1x6 (on the minute)
CnJ (80%x1x3)
105x1x3
Front Squat (85%x1x3, 75%x2x2)
123x1x3
109x2x2
PM: Hot Tub/Stretch. Warmup. Snatch 60/132x1. Clean & Power Jerk 60/132x1. Front Squat 83/183x1.
Sprints:
800m in 3:20
400m in 1:31
400m in 1:41 (ouch)
200m in 0:44
200m in 0:43
200m in 0:40
Overall, better than when I did this on August 20th. WOOT!!
Squats to 152kgx5
85,100,115,130,145,152
Left knee felt tight during the day but no issues squatting.
5PM
Squat x 5 to 42kg
Runs:
800m: 3:56
400m: 1:43
400m: 1:36
200m: 0:47
200m: 0:46
200m: 0:43
First 3 runs were faster than last time but the 200s were a bit slower. Just happy to be able to start running again! :)
Squat to 34

800m 3.46
400m 1.32
400m 1.32
200m 0.46
200m 0.47
200m 0.47

Consistent but not happy with 200m run times. Great to have a full class :) but there was a bad bottleneck @ the door :S
Squats to 47x5.
25, 30, 35, 40, 44, 47
Runs:
800m: 5:35
400m: 3:40
400m: 2:37
200m: 1:02
200m: 1:02
200m: 1:05

First 800m in over a year. :) Thanks everyone for the amazing encouragement.