aug 24/25, 2011

24th:
did an easy 20-25 min jog in McD community over paradise lane - just an easy one, tougher one day before and longer; so this one was 22 min x 3 on RPE scale = 66 total

25th:
AM

warmed up down the hill, then started at it tough from the bottom of the hill up
still too hot in AM, HR was 183 at top end, was 175-180 for sure most of time...heat played a role
walked at top for 1-2 min then jogged easy home
25-30 min total but only 15 min hard - therefore 15 min x 7 = 105 + 15 min x 3 = 45 so total of 150 for AM

Noon with Leighanne at CF 480
A. Power Clean x 5 x 5 - 95,115135,155,175
B. DL - 225#, 7,7,7,5,5,5,3,3,3 - rest 30 s - 60 s b/t sets
+
5 rds:
10 KBS - 1.5 pd
20 m bear crawl
10 DU's

good times, was sweaty as hell but pace was pretty good
coconut water and good WF meal after and felt well recovered tonight
hydration is key post these days!