Run, Throwing

2mi in 14:20

45min throwing

5k

5km in 25:50 around the National Mall, then another 1.5km cooldown jog to look for the metro card I lost on the way. Didn't find it.

Run, Hike

2.65mi in 20:18 (7:40 pace)

Hiked ~5mi around Sugarloaf Mountain

5k

5k in 25:15 (8:08 pace) followed by 10min stretching

Agility, Run

Agility ladder drills

20 skater hops in 0:30
1:20 plank
20 skater hops in 0:30
1:20 plank
20 skater hops in 0:30
0:30 side plank per side
20 skater hops in 0:30

1mi in 6:09

Track Workout

20min throwing

1mi in 6:03 (1:28, 1:36, 1:34, 1:25)
3:30 rest
1mi in 6:18 (1:30, 1:37, 1:37, 1:34)

4x(120yd in ~0:18, walk back as rest)

20min throwing

Christmas Morning Run

2.8mi in ~22 (~8:00 pace)

Recovery Run

4.36mi in 35:55 (8:15 pace) with Mikey and Kerrigan, including a few minutes where we got lost trying to find the right trail in Piney Branch Park.

Stonewalled

11-2 vs Trenton Takers
9-10 vs CityWide Special

2mi run in 14:05

5k

5k in 21:50 (~7:02 pace)

Splits: 7:00, 7:20, 6:50, 0:40

Run

1.8mi in 13:40 (7:35 pace)

5k

5km in 23:25 (7:25, 8:20, 7:00, 0:40)

Run

Warmup, footwork
1mi in 6:40
5:00 rest
1mi in 6:50
Cooldown lap

Bench Run Throw

Bench press: 5 at 95, 125, 135, 145; 3 at 165; 1, 1, 2, 1 at 175; 6 at 155lb

15min mobility
15min throwing
1mi in 6:05 (1:35, 1:35, 1:32, 1:23)
15min throwing
Angry Dave Abs
15min throwing

Conference 5k Fund Run

5km in ~21:00

Run, Throw, Yoga

400m warmup
10min stretching/dynamics

2mi in 13:25 (6:25, 7:00)

15min throwing, 2 points of relaxed pickup

75min intermediate yoga

Recovery, Sprints

1.6mi recumbent biking in 4:30
20min foam rolling
3x10 kettlebell snatch per arm 20kg

12x(200m run, 1:50 rest)
0:33.4, 0:32.6, 0:31.4, 0:31.1
0:34.2, 0:33.8, 0:33.1, 0:31.9
0:35.7, 0:34.1, 0:34.2, 0:30.4

75min intermediate yogs

Jog to DC Breeze Game

2.4mi in ~20min from the College Park Metro to the UMD golf course, then another jog over the river and through the woods until I finally found the astro-turf field where the DC Breeze were playing the Rochester Dragons. I live-tweeted from the booth as DC rolled to a 30-22 victory.

Bike, Throw, Lift, Run

3mi biking
60min throwing
4.5mi biking

30min mobility
Snatch: 3 at 65, 75, 85, 95, 105lb
Split jerk: 4 at 105, 115, 125, 135, 145lb
Back squat: 3x8 at 155lb

2.25mi biking

10x100m sprint, 0:30 rest
Times: 0:16, 0:16, 0:15.5, 0:15.5, 0:15.5, 0:16, 0:15.5, 0:16, 0:16, 0:15.5

Squat, Press, Pullup, Sprints

3 position drill snatch: 1 at 45, 3 at 65lb
Power clean to hang clean to push jerk: 1 at 95, 3 at 115lb
Front squat: 2 at 95, 115, 135, 145, 150, 155, 160, 165lb
Military press: 2 at 75, 85, 95, 100, 105, 110, 115, 120, 125lb
Pullups: 2 at +10, +20, +30, +35, +40, +45, +50, +55lb

8x100m, 0:45 rest: 15.5, 15.5, 15.5, 16.0, 15.5, 14.5, 14.5 14.5