Dynamic Warmup: RDL Walk, Lunge Walk w/extension, carioca, 2×100m jogs Bounds 4×15m Power Skips 4×15m 5×400m Sprints w/ 3:30 rests (distance approximate, ran as 200m shuttles: 110s, 106s, 108s, 109s, 106s) Pushups 4×25
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Dynamic Warmup: RDL Walk, Lunge Walk w/extension, carioca, hanging knees-to-elbows 2×15 Squats: 5×135, 3×205, 3×225, 3×235 Squat Rack Lockout: 1×225, 1×315, 1×335, 1×365 Dumbbell Military Press: 10×30, 8×35, 6×40, 4×45 Rotate 3 sets: 12 Hanging Rows , 6 Dips w/25# Tuck Jumps: 3×10
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Did 100m sprints today with 8 minute rests; that is two minutes less than recommended for a pure speed/power workout (the typical ratio for that kind of workout is 1 minute per 10m run), but it gave a near 100% recovery while allowing some glycogen depletion for the last couple sprints. The sprints were...
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Wuana Point Hike (2) Gear carried: 38 lbs Elevation gain: 3000 ft Distance: 9.16 mi Elapsed Time: 3:54:10 Avg. Pace: 25′ 34″ per mile Time to top was about 2:20 hrs.  Time from top to bottom was about 1:40 hrs.  Pack was too heavy to jog down the trail this time.  There was some difficulty towards the end...
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Ran 100m intervals (on grass) today. Rest period was 50 seconds between each, so this was a conditioning/anaerobic endurance workout, not a speed workout: 13.71 12.5 14.47 13.84 13.58 13.77 14.08 14.29 14.14 14.5 Avg: 13.89
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Warm up: RDL walk, walking lunges 4x 300 shuttle w/ 3 min rests (74s, 78s, 83s, 82s) Walking Lunges w/vest, 4×12 w/ 80 lbs Rotate: Clap Pushups 4×10 and Pullups 3×10
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