More running

3.76 miles in 24 mins

5 mile run

Run update

7 miles in 47:43

Half marathon time

1:38:12

More running

11 miles in 1:24

Ultra training again

Just finished 7 x.25 sprints starting at 10.5 mph so each was under 130 . finished with a half mile sprint at 11.5 to 11.7 which finished in 240

Quarter mile sprints next time starting at 11mph

Wow bjj update

Wow funny to look back and see i had only had my 2nd bjj class. Well I have been going 3-5 times a week sometimes twice a day for the whole semester. prob near 100 classes now.

Third bjj class! 3 hours in. Worked on Americanas from mount. Later we practiced what to do if an opponent grabs his arm, transition to an arm bar. Finally we went over what to do if an opponent pulls his wrist back, Go for a wrist lock.

At night started the smolov bench routine again so for day one i did 6x6 of 80 kg. Then I did some assistance stuff followed by situps and then 2 rounds of shadowboxing.

Bjj class 2

Just had my second bjj class. Went over arm bars from mount. Hope to really get into it as I've always wanted to. Gym did sprints then shoulder and finished with 30 secs on 30 secs off 1000m row

End of lifting burner

7 sets of .22 km sprint at 16.5 then 10 burpees for time