130919

AM
5 min run Z1 900m
+
800m run @90% 3:20, 3:23, 3:25 so much untapped potential in running stamina and efficiency.  loving the thu am track workouts
rest walk 2:30
x3
+
5 min run easy 900m

PM
3 sets:
5 TnG deadlifts 185#
30 sec AD @97% Switched for Shuttle Run of 45/15/30/60 - each set of DL/Run was 37, 38, 36 - Videos are first and last
rest 5 min 

+
4 sets: 284, 284, 282, 280 - Felt like I had some dig on this and could maintain 1:30 and below, but didn't have as much power on the starts
row 50 sec @97%
rest 5 min