- Run - greenlake & athletic fields. Felt good, held 9:37 pace for the distance (not easy). 6 x 1 min. strides trying for 90 steps/foot/min., best was 84. 4.29 mi., 41:16, 9:37/mi., 473 cal. Data is here.
- KB intermediate class - 50 SW x 16kg to warm up; complexes: (5 SW, 5 SN, 5 CL/PR, 5 lunges, 5 rows L/R) x 5, 1st 4 w/12kg, last one w/16kg; strength: (5 GSQ, 2o 2H SW) x 3, all w/24kg (hard); arm bars 2 each side; snatch and halfway down into TGU, 5 each side (hard).
14 years ago