AM - Crossfit
5 minute amrap – completed 3 rounds
5 Power Snatch, 75lbs
30 double unders
3 minute rest
5 minute amrap – Completed 6 rounds
7 KB Swings 53 lbs
10 box jumps, 24″
3 minute rest
5 minute amrap – completed 5 rounds
5 clean and jerks, 95lbs
5 T2B
PM - Running 11
Tempo run with Craig and Heath... WOOF!!! I wasn't ready for this one. First, Craig said we were running a flat course and then he said he had to run in his zone 1 HR. Perfect!!! I was in!! Well, that was zone 1 for the first 3 miles and then he pushed into his zone 2 for the next 7 miles. And, the course was hills... AHHH!!! My legs muscles are still twitting. But, I stopped at the Costco for a comfort polish dog and coke. I'm good now!! :)
Splits: 8:47, 8:24, 7:48, 7:04, 7:56, 7:29, 6:48, 7:10, 7:19, 6:50, 8:06
The pace was all over the place due to the hills, but intensity was consistent. This old dogs HR zones are not the same as the young pups. I think I was closer to my zone 3. | 