Sprints

300 meters

49 seconds

100 meters

17 seconds
14 seconds
15 seconds
14 seconds

I decided to practice my 100 meters to see where I was at that point in a 300 meter sprint.

If I could keep a 14 second pace per 100 meters throughout the full 300 meters, that would be a 42 second 300 meter sprint, which would be awesome.

I realize that it is very difficult to keep up that pace for the entire time, but perhaps I could keep a pace of 15 seconds, which would yield a 45 second 300 meter sprint. I would gladly take that.

Time will tell, as it always does.

1.5 mile

11:43

I injured my ankle playing basketball on Monday, so this was the first real exercise I was able to do since.

Also did it right out of bed.

Felt winded rather quickly into it.

Not thrilled, but so be it.

1.5 mile

11:21

Week 24, Day 2

Incline Press

137/5, 152/4, 167/3, 192/2, 202/1, 212/1, 222/1, 202/5

Ladder

Dips                         3  6     9  12   15  12  9     6  3
Chinups                   2  4     6   8    10   8   6     4  2
Pushups                   5  10  15  20  25  20  15  10 5
Leg Raises               3  6     9  12  15  12   9     6  3  

Today was the last day of the ladders. My body is shot, and I had to do more rest-pause sets than usual to make it through the ladder. Definitely looking forward to the scheduled week off, though I will continue to play basketball and run.

The next phase of LRB365 starts in 12 days.

300 meters & Week 24, Day 1

300 meters

48 seconds!!!! (tried a new technique that I was taught by someone with sprinting experience) 

Deadlift

188/5, 228/4, 278/3, 298/2, 323/1, 333/1, 363/1, 323/5

323/1 & 333/1 went up fast, so I decided to try 363/1 and 323/5. 363/1 wasn't as fast, but it was never in question. 323/5 was a solid set. 

Ladder

Bodyweight Squat    5  10  15  20  25  20  15  10  5
Situps                       5  10  15  20  25  20  15  10  5
Chinups                    2  4     6   8    10   8    6   4   2
Pushups                    5  10  15  20  25  20  15  10 5

I'm not going to lie- I am glad that Thursday will be the end of these ladders. I won't miss them. 

300 meters

50 seconds.

Did 1 run before playing basketball.

May do another tomorrow before lifting. It will depend on how I feel.

1.5 mile

Hot, humid, thick air day. Started to get winded during the 3rd lap.

Finished in 11:27.

Not too terrible....