Archive for June, 2009

Run 03:01 pm

June 16th, 2009
Activity
Route: – Elev. Avg: 6349 ft
Location: Homewood, CA, Elev. Gain: +600 ft
Date: 06/13/09 Up/Downhill: [+1279/-679]
Time: 04:31 PM Difficulty: 4.6 / 5.0
 
Weather: Cloudy
  52 F temp; 65% humidity
  52 F heat index; winds SSW 14 mph
Performance
Distance: 10.00 miles
Time: 1:27:07
Speed: 6.9 mph
Pace: 8' 43 /mi
Calories: 1329
Notes
Great run. Darcy ran a strong leg 5 and handed off to me just before 3pm.

The only question now is which leg will we do next year?

Map

 
Elevation (ft)

 
Pace (min/mile)

 
Splits
Mile Pace (min/mile) Speed (mph) Elevation
Gain
actual +/- avg actual +/- avg
1 7' 28 -1' 15 8.0 +1.1 +29 ft
2 7' 50 -0' 53 7.7 +0.8 +9 ft
3 8' 08 -0' 35 7.4 +0.5 +20 ft
4 8' 30 -0' 13 7.0 +0.2 +17 ft
5 8' 29 -0' 14 7.1 +0.2 -6 ft
6 8' 31 -0' 12 7.0 +0.2 +27 ft
7 9' 19 +0' 36 6.4 -0.4 +56 ft
8 7' 39 -1' 04 7.8 +1.0 -115 ft
9 9' 51 +1' 08 6.1 -0.8 +227 ft
end 11' 21 +2' 38 5.3 -1.6 +338 ft
Versus average of 8' 43 min/mile

Posted from bimactive.com

Posted in General Training | Comments (0)

June 2nd, 2009

Brain Rule #7: Sleep

Posted in General Training | Comments (0)

WOD 6/1 – WOD’rs Block

June 1st, 2009

Here it is:

Warm-up: ~10 minutes – get sweaty

500 m row or 400 yd run
21-18-15 reps of:

  • Dumbbell Burpee to Clean To Push Press
  • Pull-ups

500 m row or 400 yd run

12-9-6 reps of 

  • Dumbbell Burpee to Clean to Push Press
  • Pull-ups

500 m row or 400 yd run

Stretch

Posted in Crossfit Style, Fitness, General Training | Comments (1)

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