Oct 5th

AM - Jumping + Throwing + Rowing LEnd 

Standing Triple Jump, 1 moderate effort jump x 5 sets, 1 min - do not stick the landing, just run through

+

OH Med Ball Toss, 1 max effort rep x 10 sets, 30 sec - 8-10lb ball

+

2 x 2 minute Row @ 97%, 10 min b/t - try to hold 1:42-1:44/500m on both

completed jumps

+

Lucy unphased after our run :)

completed the tosses with 8# dyno ball, not quite ideal to prep for the OH toss but at least I got the timing down i think

+

1:44.9 ave, 145.7 ave 

this was really tough for me, 2 minutes seemed long, I could have done one within the 1:42/1:44 range but that would be @100% and not close to repeatable 8 min later. 

PM - MAP Running on flat

3k Run @ 75% HR

Completed, felt nice and easy