Did the class WOD for today:
3 Rounds
800m Run
15x barbell step-ups (20″ box with 135#)
15x High Knees
Finished in 20:28 or something like that. The run killed me…
Then did a couple of Squat Cleans for fun after, got up to 135#
Ran the distance that I was told was what Sensei made people run for their Rank test. 2.86 miles from the Dojo up the hill. Did it in 31:36. I’ll keep at it and get my time down to 28:00 soon. That’s my goal.
4.5 miles.
Ran about half the distance at 12:00/mile, then did the second half as Fartlek(s), 3 sets.
Went 5 miles. Did Tabata run: Run, walk then sprint for 1:00 run, 30 sec walk, 30 sec sprint, 1:00 walk, 1:00 run repeat… for 3 miles.
5 miles at River Walk. Did a 12 min pace for first half then did sprint cycles the 2nd.