Hill repeats on the treadmill this morning.  10 minute agility form warm-up, second 2x1 mile/2 minute rec. Hill Repeats.  1 Mile- 7%-8% 6-6.2 mph, 2 Mile- 8%-9% 5.8-6 mph.  Chest felt like it was gonna explode after second mile.  3 minute cool-down.  Stretching, mobility to end.  Skipping the strength & conditioning workout because we have parent orientation after school.

Easy swim at the apartment pool this afternoon.  500 meters 11:30 minutes.  Feel good and stretched.  Some more stretching later.

Rest day today....except for stretching and mobility work.

Hill tempo run this morning.  1 mile@5% 10 min. pace, 1 mile@6% 9:30 min. pace, 1 mile @10% 12 min. pace.  HR was 80-90%+.  Pretty tough workout.     

Strength & Conditioning this morning.  6 sets/1 reps @70% of Clean & Jerks 75lbs.  10 sets on the minute of 2 reps@75% of Squats 185lbs.  Finally, 10 minutes of 5 rep Thrusters 95lbs. on the minute.  Some stability/core work as cool-down as well stretching.

"Du-Bata" this morning.  Run#1- 11%, 7.5mph, .35miles, Row-1002 meters, Run#2- 8%, 8mph, .42 miles.  Bike- 10 minutes cool-down.  Mobility and stretching after.  Strength & Conditioning after school....

Strength & Conditioning first this morning.  5 sets of 8 Kip Pull-Ups, 8 Ring Dips, 10 80lb. Overhead Squats, 10 Toes to Bars, 15 Sit-Ups- 13:28 min.  Interval run at track after some recovery and mobility work.  5 min. warm-up, 12x1min./30 rec. intervals.  Average HR was 95% covered 2.2 miles.  Form and jog cool-down with stretching and soak in cold-water.  Tough today.

Strength & Conditioning after school today.  5 sets; used 25lb DB's and wore 20lb. vest.  6 HS Push-Ups, Farmer Carry up stairs, 15 Squats, Farmer Carry back down stairs.  8:04 min.  This hurt really bad.  Did some push-ups and core work after.  Body is done for...