run36:21 6.6 km (5:31 / km) +14m5:27 / km ahr:175 max:188
Another San Fran run in my these should not be legal shoes. The assignment was two by one minute all out. Then two by 3 minutes at 5k pace, then two by one all out again. This is a lighter week as a trailer for the 5k test run on Sunday. Felt good. On Pace.
run30:03 [3] 5.44 km (5:31 / km) +13m5:28 / km ahr:179 max:192
Early morning run in San Francisco. First time in the robo-shoes. They work! I'm pretty sure they'll give me the unsporting, unfair advantage I'm looking for.
Pretty chill, but still challenging class. Ab workout for 9 minutes, including V-sits which always make me feel like nothing in my body moves properly. Then back squats. I'm getting lower. Then 150 meter sprints and weighted squat raises.
7 AM
run51:30 [3] 7.23 km (7:08 / km) +202m6:15 / km ahr:101 max:119
pleasant run around the loop with Rox. So good to have dry trails for a few days.
Last of the crossfit open. 33 27 21 15 9 times box pull ups and the same number of thrusters at 45 pounds for me (scaled). I finished the workout in 11:55. Pretty good. Next year, I'll definitely try RX
run1:08:30 [5] 10.07 km (6:48 / km) +265m6:01 / km
Messy long interval run in the valley. Still need spikes in there. And the spike free bits are good and muddy. 4 x 8 minutes with 90, 75 and 60 rest in between. Jordan is slowly dialling it up.
deadlifts, snatches and pull ups. Gettin' good at the pullups. Duncan promises to get me to my first muscle up by my one year mark. 5 months from now. There is a big gap between here and there.