Thursday – 17 hour work day (REST – if you want to call it that). 6 hours on plane or in airports!
Friday:
1. Warm-up
2. Throws
a. OHBx5
b. Stand x5
c. Fullx6 (3 spinning, 3 glide)
d. Discus Stand x5
e. Discus full x5
Ext Tempo
100 run/100 walk – 14.5
100 run/200 walk – 14.5
200 Run/200 walk – 30.2
200 Run/300 walk – 30.2
300 run/300 walk – 49
300 run/300 walk – 55 (1500 tempo)
300 split run – 45 (200/100)
Experimented with a spin on SP today, and had 2 of 3 over 40′ – am considering switching to the spin. Without training it, it is within 1′ of my glide for practice sessions.
Discus was killer – had all 5 of my full throws over 120, and 3 were over 130.