Yesterday's WOD was Helen at 70%. It consists of 400m run/21 kettlebell swings (used Nancy's 25lb. kb)/12 pull ups 3 rounds for time. Ran at 7.5 mph didn't go all out and finished in 10:53.
This morning I did sets of 10-9-8-7-6-5-4-3-2-1 of squats, burpees and situps (on an incline bench) Finished in 7:37.
Tonight was a 5K for time. It was real warm. Met my friend Gerrit in Central Park for the run. We did 3.42 miles in 23:20 for a 6:49 pace. First off, having a faster runner like Gerrit there was a huge help. He kept the pace up the whole time. He was very kind and ran with me the entire time (he could have smoked me by 2 minutes or so if he wanted to really push himself). Considering the heat, I am really happy with the time and thankful he was there to push me along.
Nice work all around Dan! Thanks for your kind words yesterday. Having a very difficult time getting where I want to be right now...
ReplyDeleteyour making me jealous. I miss running in central park!
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