21-15-9

6 am 400 speed work

Warm-up with an easy 800

5-400's walking a 200 in between
1st 1:44.97
2nd 1:40.12
3rd 1:36.12
4th 1:34.72 (new PR on 400s in 2010)
5th 1:39.79

Walked a 400
I was pretty happy with my 400 times. My legs were pretty tired going into the weight room.

Went to weight room and completed
21-15-9

Thrusters (45lbs bar)
Pull ups but I did more of a body row

time: 7:33.19

cool down with 15 UGH sit ups and 35 regular sit ups