Wednesday - Nov. 9

Dynamic Warm-up / Jump Rope 2 minutes

KB Snatch set
 - 6 minutes, single arm switch
 - 24kg
 - 20rpm
 - aveHR 132
 - maxHR 147
 - minHR 67

3-mile Track workout at College of Wooster
 - 1-mile warm-up: 7:46.8
 - 1/4 mile hard: 1:41.7
 - 1/4 mile easy: 2:10.9
 - 1/4 mile hard: 1:38.9
 - 1/4 mile easy: 2:08.4
 - 1/8 mile hard: 48.8
 - 1/8 mile easy: 1:08.3
 - 1/8 mile hard: 47.4
 - 1/8 mile easy: 1:08.6
 - 1/8 mile hard: 47.6
 - 1/8 mile easy: 1:09.3
 - 1/8 mile hard: 46.7
 - 1/8 mile easy: 1:06.8
Total Time: 23:10.4

First time doing the track workout on a track and not on a treadmill.  It felt good and I look forward to doing this again.