Training (4/21/09)

Session #1 (2:00 p.m.)

Went to the TC fitness session at the IPF (Indoor Practice Facility) at 2:00. The session was a good one and my body felt good. We started with a 5-10 minute warm-up on our own. The mesh felt strong during the workout and I didn't feel the right hamstring at all. Here is the breakdown of the workout...

-- 8 minutes - Ladder Drills

• Go through the ladder and there is a cone 5 yards away at the end of the ladder to the left, straight ahead, and the right. Did different footwork drills through the ladder followed with a sprint to the cone. My sprints were about 85% as I wasn't sure how the hernia repair was going to hold up. It felt strong and I gradually picked up intensity.

-- 8 minutes - Abs

-- 24 minute Fartlek Run

• 8 minutes - Ran inside around the indoor facility. Very strong pace (estimate would be about a 5:30~6:00 minute/mile pace) - Passed people regularly and ran very hard. Felt very good.
• 8 minutes - Interspersed jogging with agility and sprints (i.e. up, down, shuffle left and right, forward roll, all followed with a sprint) - the sprints were slower than a sprint as my body was fatigued.
• 8 minutes - Ran inside around the indoor facility. Strong Pace (estimate about a 6:15~6:30 minute/mile pace) - Was very fatigued and tired, but wasn't tight at all. Ran so hard on the last part that I felt like puking, but I held it in.

-- Finished with a light stretching session

Session #2 (10:00 p.m.)

3 Mile Run on Treadmill (23 minutes)

Mile 1 @ 8.0 mph (7:30 mile pace) - 148 bpm (75% of HRMax)
Mile 2 @ 8.0 mph (7:30 mile pace) - 149 bpm (76% of HRMax)
Mile 3 @ 8.0 mph (7:30 mile pace) - 150 bpm (76% of HRMax)

- Finished the Run with a light stretching session
NOTES: Run felt good. Kept the mileage short as the right hamstring started to tighten up on Mile 3.

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