- Run - greenlake & play fields. Started from W end of park (50th, old tai chi spot) intending to do some 4 min. repeats. Got those done (4 x 4 min. fast, 2 min. jog) but had very little left in the tank afterward. Est. distance was about .45 mi./4 min. (consistent) for about 8:53/mi. At the end of the repeats, nothing left in the tank to get back to the car, so ended up walking (nice walk). Lesson: no repeats the day after a heavy DeLorme day. Max HR around 170. Run data is here. Forgot to turn the HRM off until nearly home, so data is not that useful.
- KB intermediate class (Kevin) - 5 rounds of 20 2H SW (16kg) and 10 slow mountain climbers per leg. Arm bars and 1/2 TGU to open up shoulders. 4 rounds of 5 SN, 5 CL/PR, 5 tac lunges L/R, then 10 sit-downs (hard) each side. Finished with dead bugs and knee turns (shoulders flat on ground) to work the abs/core.
14 years ago