Sunday

Got off work at 0700, in bed by 0730.  Unfortunately had to wake up at 1200 to make sure I could eat breakfast and still get to the gym before they closed.  Wanted to do a relatively easy workout since I was scheduled to take the Columbia PD "physical agility test" the following morning.

Got to the gym around 2.

Usual 5:00 rowing warm up on 10/10 resistance followed by 10:00 of stretching.

First:
Run first, yay.  Ran 8 x 400m on the treadmill.  Started out with 2 intervals at 5:17/mi pace.  Then 4 intervals at 5:04/mi pace.  Then finished up with 2 intervals at 4:52/mi pace.  Felt great.  No weird pains or anything.  I recovered for 1:30 between intervals.

Second:
Pretty self explanatory workout I made up.

2min max rep push ups (82)
Rest 2min
2min max rep sit ups (92)
Rest 2min
2min max rep pull ups (33)
Rest 2min
2min max rep 2ct flutter kicks (117)
Rest 2min
2min max rep dips (40)