- Goal was 5 mi. easy (10:30), ended up with 5.25 at about 9:54. Felt great throughout, but knees a little sore later (no hip mobility before running). Nice day to run, and 578 calories...let's eat! Data is here.
- KB intermediate class...more weird (but effective) Z juju. Started w/100 swings as a warmup, with "faster hips" as the correction. From there, some body weight squat practice, sets of 10 focusing on hips back, knees forward, and ankles back (the ankle thing really helped). Focused on external rotation of the hips, and got some good depth. Between BW SQ, sets of 20 swings, which really started to snap, and 5 pushups. Next the split FSQ, both knees locked at top, sets of 10 w/20 SW and 5 pushups. Then the weird knee rolling stuff, seemed like it was hurting but opened the knees up big time. Finished with single-hand presses, then some doubles. All work with the 16kg except the double PR (12s.).
14 years ago