Walking 29:00 [1] 2.5 km (11:36 / km)
weight:62.7kg
A tad humid even early
Jogging warm up/down 14:00 [2] 2.5 km (5:36 / km)
USATF open and masters MN champs meet at Hamlin. Sunny, humid and of course windy (13mph SSE).
A few laps warm up and between races with 8x50 and 2x150 wind sprints.
Plan was to run the 4, 8 and 2. Unfortunately the 800 was scheduled straight after the 400 and with no recovery time I scratched.
Drills warm up/down 6:00 [2] 0.5 km (12:00 / km)
A usual routine to get things firing up.
Stretching 12:00 [1]
Static with stick and dynamic
Track race 1:04 [5] 0.4 km (2:40 / km)
First race of the day for me. Lane 2 in a decent heat. Out reasonably well, but conservative into wind down back straight, then ramped it up around last bend. Officially 1:04.41 for gold (Jim S beat me but was not eligible) and inside All American age group std.
This time last year 1:03.55 and in March indoors on the comeback trail 1:09.15. Last week was officially 1:05.09.
Anyhow this result gets me 7th U.S. and 18th world ranking season to date- like that's gonna last :)
Track race 28 [5] 0.2 km (2:20 / km)
About 40 min rest and nicely losened up. Lane 6 in a decent heat. Got out well and had some power left I the final 50m to close down for third in 28.52. Not too far off AA age group standard and good for age group gold.
This time last year 28.72 and indoors in March 30.35.
Walking warm up/down 5:00 [1] 0.8 km (6:15 / km)
Alt. walk jog to clear the legs.
Strength (Yard work ) 35:00 [2]
And some chores never go,away. Hot humid afternoon.