calisthenics (ups) 1:36 [4]
While reading the web about mosquitoes yesterday came across a link to an online presidents fitness test. Included some pushups and weird 1/2 sit ups so I did some this morning. I estimated 30 of each yesterday and rated 80% for pushups and 30% for situps. Had a 90% for conservative 10:00 estimate for 1.5 mile run.
Not sure I am doing the 1/2 sit ups correctly, could only do 32 in a minute which is about what I could do of normal sit ups. Need to get back to regular ups workouts, could only manage 32 push ups as well. Now I am up to 35% and 80%. Also added the flexibility test which I knew I will do poorly on. Need to check the instructions on that one again and definitely should stretch first. Scored a 10% on the sit and reach.
32 situps, 32 push ups, 32 back.
run race (road) 20:42 [4] 5.0 km (4:08 / km)
shoes: Saucony ? (racing)
DCRRC Bluemont 5k. Bluemont Park VA, 7pm. Out and back on W&OD bike trail. Temps were a bit lower today but humidity was way up to compensate but it did not rain and flood the course like it has the last two races here. Started back in the pack so out a bit slower than usual which probably was why I ran a more even race. Bill did not pass me early and then pull away, he started in front of me, I closed the gap early and then he pulled away as usual. Finally beat Jay Wind who has finished just in front of me in 3 of the 4 summer races this year. (4th was a handicap start). Mile splits 6:43, 6:41, 6:40, (39). 1k splits 4:13, 4:07, 4:12, 4:08, 4:02
I supposedly ran 20:37 in the 5k at Bluemont June 16 but I think that course was a little short. This was a much better race.
run warm up/down (road) 4:41 [1] 0.49 mi (9:33 / mi)
shoes: Saucony ? (racing)
Warm up before the race. Parking lot was full so parked at the elementary school near Wilson Blvd where the race used to start. Jog from there to registration.
Had hoped for some disc golf afterward on the Bluemont course but Io was not up for it and it was starting to get dark.