intervals; strength

At the Ignacio track with Ian in the morning:

400m warmup, 1:48
4 x 50m
2 x 100m
1 mile - 7:25
2 x 800m (easy on the turns, fast on the straights) - 3:35, 3:35
3 x 400m (same as above) - 1:30, 1:27, 1:29

Ian ran 8 x 400, totally on his own initiative!

Evening:

Ring Dips
2 x 10 @ BW
3 x 8 @ +25

Weighted Pushups:
18, 3 x 15 @ +35