CHI run
8 laps in excelsior
- 12:00, 1:29 average lap
- focused on pacing, did a solid job.
- next weeks chi run will look to lower ave lap pace.
10 min walk to cool down
Then:
Cold shower
Joint mobility
Foundation drills
- wife joined in this am.
Then:
Streams in the Desert
Homiletics (1 Peter 3:8-12)
Journal
Prayer (on knees)
Then: later in AM
25 min recovery walk w/ wubbs
In the afternoon:
8 x 3/3 1h swing @ 36kg
- 30 sec rest
5 x 10 2h swing @ 36kg
- 15 sec rest
2 x 5 goblet squat
1 x 12 slow kneeling ab wheel rollout
Notes:
Body: calves a bit sore. Otherwise fine.
Weight: 200#
Nutrition: cheat day, after 12pm are everything in sight. Unbelievably hungry.
Comments: goal for this mornings run was a CHI run @ 6:30 pace, which is <1:30 per lap. Average lap was 1:29 so pacing was perfect. Goal for next week will be 1:28 average lap pace. Continuing down each week until 1:22 average lap. With the right amount of recovery this seems doable. Swings felt sharp and crisp.
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