Why I Oughta!!!

AM - Crossfit with 1 mile run WU

5 rounds for time:
15 hang power snatch, 75lbs
50 double unders
400 meter run
+
Hollow rocks – 3 min (accumulated) and 1 min FLR

PM - Run/yoga

Ran 5 miles to rec ctr, 1-hour of yoga class, and ran 5.2 miles home

Mile Splits: 7:58, 7:43, 7:48, 7:38, 7:36, yoga, 7:50, 7:55, 7:44, 7:32, 7:29, 7:36

Crossfit

Back Squats (135lbs) 5-4-3-4-5 reps, rest 10sec
HSPU 6 reps X 5 sets, rest 2 min
+
4 rounds of:
40 DU
12 thrusters (75lbs)
12 C2B
rest 3 min between rounds

This was suppose to be a 14 mile interval run of 2 mile warm-up, 10x1200 on 6:15 pace with 400 recovery, and a 2 mile cool down. Well... lucky for me craig was still sore from the dog town half last saturday and after our second interval he had to shut it down due to a very tight hamstring. I wanted to quit after the first 2 intervals because the intervals fell on hills. Every recovery hit the flat or down hill. I was surprised I could hold the pace on those uphills. We ran easy back to the cars.

Marc and I ran the 2-Man relay. The course is 2 miles longer. We each split the miles evenly. We ran 2 legs at a time and then Marc ran leg 9 and I ran 6 miles of leg 10 and Marc took 2 of my miles in the middle due to my excesive cramping. We ran really well at the beginning which gave us a good cushion to blow-up on the last 2 legs. This was not an easy course after the 6th leg. Our total time was approximately 6:36. My total time was 3:18:33 which would have been a PR if this was a marathon. :)

Leg 3&4 = 10.9 miles/1:16:24/7:05 pace

Leg 7&8 = 9.1 miles/1:09:45/7:42 pace

Leg 10 = 6.0 miles/52:24/8:47 pace