RHR upon waking: 51 bpm
Cold shower
Cold shower
Joint mobility
Foundation drills
-- all while coffee is brewing
At desk:
Streams in the Desert
Homiletics (Hosea 8)
Journal
In basement:
1h swings @ 20kg
Pushup/FLR ladder
Goblet squats @ 20kg
Halo/slasher @ 20kg
Kneeling ab wheel rollouts
In the PM:
2 min run @ easy pace to warm up
Dynamic stretch
2 x 2 laps in excelsior
- 2:40, 2:40
- 1:30 rest
2 x 1 lap in excelsior
- 1:18, 1:19
- 1 min rest
Then: cool down
10 min run @ easy pace
10 min walk @ easy pace
Relax into stretch
Notes:
Body: run was aweful. Ate a BUNCH of chips before and stomach was really messed up. No energy on top of that and 88 degrees and humid for weather. Tried a CHI run but cut it short at 2 laps and just did a couple intervals instead. Got all times < 6mpm pace but overall a pretty shitty performance. Lesson = put garbage in, get garbage out. Both calves are now really bothering me. Need to get better warm ups and cool downs in.
Weight: 200#
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