AM - 10-miler (replace track)
We ran were we left off saturday to finish the sequence of the race simulation. We were only going to run this portion easy, but Cathy zipped off, and of course, we had to follow. She ran a 7:10 pace average. We started out at a 7:30 pace and then she kicked on the burners and the rest of the run was sub 7:00 pace. We only saw above 7:00 pace because we stopped to drink during mile 9 and 10.
Splits: 7:39, 7:20, 7:37, 6:54, 6:45, 6:53, 6:42, 7:00, 7:10, 7:21, & 7:01 (last 0.2 mile)
PM - CrossFit
A1. Barbell Stepups 20″ box – 12 reps X 4 sets. Build in weight each set.
A2. Toes to Bar AMRepsAP x 4 sets
B. 3 Rounds for time: (13:08)
Run 400m
7 Muscle-ups or sub 21 pullups/ 21 ring dips
Part A I started at a 45lb bar and added 20 pounds each round to 105lbs on the 4th set. The T2B were 23, 17, 20, 15) My hands just couldn't hold on that long. Part B I did the 21 pull-ups and 21 ring dips since I can't do a muscle up yet! I had to use a red band for the dips to save my shoulders. The 400's were tough since we ran hard this morning. | 