July 24

Rest: -

Nutrition: -

Emotion: -

Weather: 80 degrees

Location: Little Falls, NJ

Workout (7:15pm):
jog 800m
movement warmup (leg swings, hip circles, e.t.c)
Dynamic flex drills x 30m (askips, bskips, aruns, high knees, butt kicks)
4x250 meter workout
stride out first 50m and then start time at 200m
make sure they are done in 29 seconds
4 min rest in between
2 min abs
light plyos
1 mile cooldown
10 min stretch

Result:
27 seconds, 30, 28, 29, 29.5

Surface: Track

Running Partner? Alec Marshall

Work: 11-4

Weight Room: Back/Bis

Summary: First one felt very relaxed and didn't really push myself to hit the 27. Stayed relaxed throughout the workout. The first 100 out of the 200 was always faster. Sometimes we would hit the first 100 in 13s and adjust to hit 29s. Had to push to hit 29 on the fifth rep. Partner pushed through and came faster on the 2nd 4th and 5th rep.