WHITEBOARD – 14 August 2013


4x400m Sprints 
*Rest 75s between efforts


Mobility Work – Focus on soft tissue work & the fascia around the core.  Think gut smash, and back of hip over to the front hip flexors.  If your hamstrings are fried hit them with a bar or ball and take a look at internal rotation with extension.

Notes: Try to hit the splits you got last week.

3 Responses to “WHITEBOARD – 14 August 2013”
  1. Dedik says:

    2.6 recovery run after 1st rugby practice of the season. It was pretty terrible.

    28:06 with numerous breaks. lungs were there but the legs were on fire.

  2. Dara says:


    Usain Bolt is safe for now

  3. kevineleven says:

    4×400 completed. untimed.

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  • John Donne – Meditation 17

    No man is an island, entire of itself; every man is a piece of the continent, a part of the main. If a clod be washed away by the sea, Europe is the less, as well as if a promontory were, as well as if a manor of thy friend's or of thine own were. Any man's death diminishes me, because I am involved in mankind; and therefore never send to know for whom the bell tolls; it tolls for thee...

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