Biking and Track Workout

After two weeks of nothing, I was itching to get out and do some work.  Next weekend is sectionals, so there's not much time to work with.  I hoped on my bike and rode 2.2 miles up over the mountain and down to SUNY Oneonta's track where I did the following:

Warm-up:

Active Stretching
1/2 Mile Run

4 rounds of:

Sprint 200m
10 x Sit-ups
10 x Push-ups
10 x Burpees
10 x Squats

My original plan was to do 8 rounds of this, but a huge thunderstorm blew in and I had to bug out since I didn't want to be on a mountain top in the middle of it.    Before leaving I decided to test things out with one full sprint 100m.  I felt some soreness and tightness out of the block, but once I got up to a full sprint, I felt pretty good.  The last 20 yards, I was able to push to a higher gear which I sorely missed at Chesapeake.  I'm going to need to hit that repeatedly and effortlessly by Regionals if I'm going to be able to truly play my game.  After that, it was back on the bike to race the storm home.  I had just crested Blend Hill, when the rain began, but was able to make it home before the true nastiness began.  It retrospect, the storm may have helped me out.  It may not have been the best idea to push the knee that hard on Day 1.  Time will tell.  Lots of icing and stretching followed since I plan on hitting the gym tomorrow.