530am:
Streams in the Desert
Homiletics/BSF (Rev 2:1-7)
Journal
Then:
Cold shower
Joint mobility
Band work
In the PM:
7 laps in Excel (1.61 miles)
- 9:38 (5:59 pace)
- splits: 1:19,1:21,1:23,1:23,1:22,1:23
Then: cool down
15 min walk @ easy pace
Relaxed stretching
Then: later
3 x 3 1h press @ 60# (easy)
2 x 5 goblet squat @ 80# (easy)
3 x 5/5 1h swing @ 80# (shoulder height)
Then: before bed
Joint mobility
Foundation drills
Notes:
Sleep: 6.5 hours
Weight: 199#
Comments:
- no warm up, stupid idea. Not in a great mood today and was irritable and so just skipped it. Tried to pace every lap instead of going out really fast. This seemed to work. The last 1/2 mile or so is going to be tough but doable. 1 month left to improve longer power endurance efforts.
- took one of my 45# kbs and duct taped 3 x 5# plates to one side. It worked well for presses. Will need to find another way to add weight so I can do clean and presses as there are no funds to buy a 28kg kettle bell right now.
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