Death by Broder. Every two minutes: 10 calories on the rower, 15 24 inch box jump overs, 20 wall balls. You're out as soon as you can't do the whole cycle in the two minutes. I scaled. 10 calories, 10 jumps and 10 wallballs. kept going for the whole 16 minutes. Redlined from the getgo.
Aggregate entry for various core and funola gym jiggery pokery
run1:01:47 4.92 mi (12:33 / mi) +257m10:48 / mi ahr:131 max:166
run1:38:40 8.47 mi (11:39 / mi) +492m9:52 / mi ahr:133 max:164
Great run with AG! Last time up run for her before worlds. The prescription was Hills. So Hills we did. Damn that girl is fast now. She burst up all the little Hills on the way to k2, then crushed three circumk2s. New record for the time trial from sea level to the top the hard way of 5:49. I was 3 seconds behind, a pb.
run1:06:17 8.87 km (7:29 / km) +296m6:24 / km ahr:125 max:158
couple of k2s thrown in. It's .83 km from the sea level bridge to the top of K2 the hard way. Time this morning for that was 6:08. A circumK2 is 1.36 km which I did in a more leisurely 10 minutes flat.