Saturday 7/28/12

Thursday night sleep: not ideal. In bed by 9;30, but took over an hour to fall asleep.  Up at 5:30a Friday.  Complete rest day.  Only a short stroll with dogs at park.

Friday night: 10:30p-5:45a Olympic Coverage has begun!  We've gone to the dark side & had cable w/DVR installed.  The DVR option will at least keep me from staying up to odd hours of the night to catch coverage!

Training @ 7:30a
AMRAP Thrusters in 30s @ 75lbs: 14+
Rest 60s
AMRAP Pull-ups in 30s  27
Rest 60s
AMRAP Thrusters in 30s @ 75lbs  15
Rest 60s
AMRAP Pull-ups in 20s  17  (video) 
Rest 70s
AMRAP Thrusters in 30s @ 75lbs 14+
Rest 60s
AMRAP Pull-ups in 10s 9
Done!

I was feeling a bit wimpy going into this workout.  I haven't done the combo of thrusters & pull-ups in awhile & I'm working to overcome my general fear of thrusters.  I picked away the blood blisters I had from the KBS on Thursday night & my left hand was pretty sore.  BUT I then decided to just get the work done & I was pleasantly surprised with the outcome.  The thrusters felt solid & I found my rhythm fairly well with the pull-ups.

Noon
A1. CGBP
5x105lbs
5x110lbs
5x115lbs
A2. Deadlift
5x185lbs
5x200lbs
5x215lbs

6pm @ the track

5 min warm-up: 400m jog, 400m walk, drills/short access
200m run @ 80% effort 38s (target time 45s)
200m walk/jog recovery 1:48
400m run @ 80% effort 39/89s (target time 91s so eased up last 200m)
400m walk/jog recovery 3:00
200m run @ 80% effort 38s
200m walk/jog recovery 1:48
400m run 39/80s -didn’t ease last 200m on this one but stayed relaxed w/no strain over last 200-

relaxed 400m walk/jog.
18:20 total workout time. 2 miles total distance run/walk
Felt really good.

7:30p

60 min Barefoot hike @ Bent Creek. I normally hike in my Vibrams, but after three years & many miles on the trails my toes have busted through on both feet. It first happened a week or so ago & I was able to just push them back in, but the hole has opened wide enough that I can't keep my toe in. It's quite annoying so until I pick up a new pair I'm just going barefoot. Which means even slower as I'm a bit tender footed on some of the areas with gravel! :)