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8/22/2010 - run; KB Burn play day
- Run in the rain - greenlake & woodland park play fields. Nice and easy, felt good throughout, even on the hills. 5.0 mi., 51:46, 10:20/mi. 511 calories, so right about 100 cal./mi. HRM data is suspect; doesn't look like it kicked in for the 1st 10 min. or so. Data is here.
- Purchased and downloaded Kettlebell Burn by Master RKC Geoff Neupert. Played around with the first day's program to get a feel for it.
- 15 min. TGUs to start off. Went with a 5 lb. dumbbell just to have some weight but still focus on good form. Keeping the chest open and shoulder packed (appeared to improve when chest open) seemed to really work well.
- 15 min. GSQ/one arm rows w/16kg. Got 9 sets of 5 GSWs & 5 rows L/R. Tried to minimize rest but a little hard to do at the end.
- 10 min. SW, :20/:40, 16kg. Hit 14 reps per 20 seconds. Open chest and jumping through the floor seemed to make the bell pop up. HR was between 140 and 150 at the end.
