Tue: 5/18/15, chi run, pm, walk

630am:

Streams in the Desert 

Homiletics (1 Peter 2)

Journal 

Cold shower 

Joint mobility

Foundation drills 

In the PM: 

CHI run:

6 laps in excelsior (1.38 miles)

- 8:16 (5:59 mpm pace)

15 min run @ lsd pace for recovery work

Foundation drills and RIS to cool down

Then: later 

1-20kg kb

5-1 1h c&p

2 x 10 prying goblet squat

4 x 10/10 1h swing

Halo to slashers

Side bends 

Janda sit-ups 

RIS for durability work

Then: later before bed

45 min walk for recovery.

Notes: 

Body: calves a bit sore. Getting better w/ focused stretching. 

Weight: 200#

Comments: run was tough but pleased w/ result. Not sure if I could gut out another 3 laps. 1 for sure, maybe 2 but def not 3. Longer power endurance efforts are needed.