3/13Track workout

First I streched in the doorway entrence I did
Calves
Stair leg rasies
butterfly strech
touch toes legs strait on floor
Traditional Quad strech on floor
double bent knee(streched hip and ass)
Knee to chest(on back)
New quad and hip flexor strech
then I drove to the school
ran approx 1 mile

then I did 4 x 400m 1 lap rest 80sec, 83sec, 85, 84
then I did 2 lap recovery (backwards on track)4 min
then I did 2 x 200m 38sec, 35sec
then I did 2 laps cool down 4 min

I did my strech routine minus the double bent knee

I felt good afterwards my legs/calves need more strengthing. all over a very good work out and I got home and the rice wasen't burned.