07/01/09: Speed and Change of Direction

Warm-up

4 min tabata
6 minutes rest

(10) 0, 5 yd, 0, 10 yd suicides (3:1 work to rest ratio, or run them in a group of four)
2 minutes rest

(5) 0, 10 yd, 0, 15 yd (3:1 work to rest ratio, or run them in a group of four)
2 minutes rest

(3) 0, 10 yd, 0, 15 yd, 0, 20 yds (3:1 work to rest ratio, or run them in a group of four)
2 minutes rest

(3) 0, 10 yd, 0, 15 yd, 0, 20 yds (3:1 work to rest ratio, or run them in a group of four)
3 minutes rest

4 x 100 yard sprints w/ walk backs
Done

The tabata as always is impossible. The first two reps go well and then I just lose it and rebound for like every other. Cause i was alone I used the timer on my watch for the suicides. I messed up the 3:1 rest to work and did 2:1 for the 10 reps of 0,5,0,10 which came to about 14 secs off, instead of 20 off. Whatever. The 10,15 i did 30 sec break. 10,15,20 was 50 off. I only managed 4 of 6 100's for a number of excuses. 1. my body was falling apart, but not my hamstring, yeah. 2. A dude I work with at city hall arrived at the track as i was finishing my 3rd 100, i had my shirt off, it was weird. 3. I had to leave for work.