As Rx'ed
4/4/4+Cleans/4+Pushups/4+Cleans
Got off to a slow start, with the goal of doing 4 cycles per round and a determination not to flag near the end. Didn't spend nearly as much time looking down at the bar as usual - but the squats were the hardest today.
Still need a better way to count rounds on this. Maybe just video the whole thing and sort it out afterward when I can see straight.
PM
Such a beautiful evening, had to get out to the zipper and do a little speed hiking. Three reps all at 5 and a halfish mins down, same up; no running, just breathing and striding - and trying not to fall to my death.
34 mins.
8.5 hours - 2130/0600. 54 minutes total, PE: 10. 24 hours. 225/13.
P348g/C61/F146 : 47/8/45%, 3019 total cal, 2324 net - win
Showing posts with label zipper. Show all posts
Showing posts with label zipper. Show all posts
Wednesday, March 19, 2014
Tuesday, January 04, 2011
S - Zipper - Jan 4
Cold day, wet trail. Nice view.
Last time I ran this hill, I only managed a 5.27. Parked at the top ... 9 mins warm up down the grade to the base. Three repeats off the bottom: 5.01, 4.40, 4.41. And I can do better. Only really ran from the base to the cut each time. I'll revisit this hill in a couple of months.
8.5 hours /24 hours. 39 minutes total. PE: 8. 213/14 - 214/10/214/9.
Last time I ran this hill, I only managed a 5.27. Parked at the top ... 9 mins warm up down the grade to the base. Three repeats off the bottom: 5.01, 4.40, 4.41. And I can do better. Only really ran from the base to the cut each time. I'll revisit this hill in a couple of months.
8.5 hours /24 hours. 39 minutes total. PE: 8. 213/14 - 214/10/214/9.
Wednesday, December 23, 2009
M/S - Zipper Ladder - Dec 22
Clearest skies the valley's seen in months after a night's rain. Crisp and clean, the dirt just wet enough to hold ... this day just screamed bluffs run.
Stole a page from crossfit endurance's one minute ladder, but ran a 5 minute ladder down, then back up. Each half was almost just barely enough to get me to the Zipper (5.27 up) and back.
5 min on, 1 min walk, 4 min on, 50 sec walk, 3 min on, 40 sec walk, 2 min on, 30 sec walk, 1 min on, 20 sec walk, 1 min on, 10 sec off, then zipper, then back up the ladder on the return. Okay, you get it.
Really brutus up the emBankment hill, and hiked the zipper itself. Felt like lead mostly, and was really tasting the Giovanni's Pad Thai going up the zipper. The return run was a negative split in terms of what distance I was able to cover, even though I took 10 seconds rest off of each walk (5 min on, 50 sec walk ... better). First real run in a while.
8.5 hours /36 hours. PE: 8. 219/15 - 220/11.
Stole a page from crossfit endurance's one minute ladder, but ran a 5 minute ladder down, then back up. Each half was almost just barely enough to get me to the Zipper (5.27 up) and back.
5 min on, 1 min walk, 4 min on, 50 sec walk, 3 min on, 40 sec walk, 2 min on, 30 sec walk, 1 min on, 20 sec walk, 1 min on, 10 sec off, then zipper, then back up the ladder on the return. Okay, you get it.
Really brutus up the emBankment hill, and hiked the zipper itself. Felt like lead mostly, and was really tasting the Giovanni's Pad Thai going up the zipper. The return run was a negative split in terms of what distance I was able to cover, even though I took 10 seconds rest off of each walk (5 min on, 50 sec walk ... better). First real run in a while.
8.5 hours /36 hours. PE: 8. 219/15 - 220/11.
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