IF = 14 hours
swim: 2:00 rest between
3:08 - 150 m's
4:15 - 150m's - Connor on my back for 2/3 laps
2:51 - 150ms'
1:56 - 50m's - underwater with Connor on my back
tempo pushups - 10, 9, 8, 8, 8, on knees x 10 - 0:40 rest
plank - 0:60, 0:60, 0:60 - 0:60 rest
Run - 2.63 miles in 21:16 which averages out to a 8:05min/mile pace
-run - Sucks because an 8:05 average means my 2nd mile was really slow as it took me 7:34 to run the first mile! 2nd stretch was 1.07 miles and took me close to 9 minutes!
#1 - 2:00L/R lacrosse ball on VMO and then bending knee - OUCH
#2 - 1:00L/R lacrosse ball on TFL and pulling leg back
#3 - 1:30L/R hip flexion on stool letting the knee dropping out, keeping rear foot flat on the floor and front foot on edge of foot
#4 - 0:30L/R couch stretch - just hurts left knee
Bonus - thoracic extension on 8ball thing - 1:00
"And for crying out loud. Don't go into the pain cave. I can't stress this enough. Your Totem Animal won't be in there to help you. You'll be on your own. The Pain Cave is for cowards.
Pain is your companion, don't go hide from it."
Last edited by Allen Yeh; 09-14-2010 at 09:45 AM.