9-16-2012

Sun 9-16-2012

AM ran an unfamiliar loop, much longer than expected. added 40+ minutes of walking-jogging intervals. whole thing took 1:35 for <9 em="em" miles.="miles.">

Run 10 min z1
+
Run 30 seconds @70% 90 footstrikes/min pace
Jog 30 seconds recover
Run 30 seconds @80% 96 /min
Jog 30 seconds recover
Run 30 seconds @90% 100 /min
Jog 1 min recover 80ish /min
x8
+
Run 10 min z1
added: 5 min walk, 5 min jog, 4 min walk, 6 min jog, 3 min walk, 7 min jog, 2 min walk, 8 min jog, 1 min walk, few minutes jog to finish.

Find more Run in Unity, ME

PM
A. Good morning @33x1, 4-6x4; rest 2 min
6 x 65, 85, 95, 105

unfamiliar movement, not sure when to breathe at this tempo

B. Snatch grip push jerk - behind neck - 3, 3, 2, 2; rest 2 min
135(3)-145(3)-155(2)-165(1,X)

miss at 165 was really ugly because I didn't want to just drop it.

C. L-sit; accumulate 3 min for time
on 8" paralette bars, abmat under feet. i should be doing this more often, terrible at it. took nearly 12 min.