5k, PUC Day 5
Two low calorie days in a row. Decent sleep last night (over 7 hours). 3 block breakfast. Health in general is good.
5k Run, “The Dog Slide.”
Today my own WOD is: 5k for time.
My route is “The Dog Slide”, which is a run I like to do in North Asheville.
Prior to the run I did the following warm up: one dead hang pull-up; 7 minutes of 40 second on, 20 seconds off jump-rope; then one round of: pushups, situps, 1.25″ band assist pull-ups, air squats (12 reps each); then hip mobility stretch, calves stretch.
I completed this run starting just after 2:00 pm. Time: 25:09. Average HR: 172; max: 185.
This time is an 8 second improvement over my last 5k time, in the “Mineral City 5k”, which I ran 10 days ago on April 25th.
I am totally pumped about that!
Pull-Up Challenge Day 5
Once again, today I was able to do my day’s allotment of unassisted “dead hang” pull-ups. Five reps today. Six tomorrow!
Reps #1-2: at about 11:30 am, done in one set, with reverse u-grip, closely spaced.
Reps #3-4: at about 1:00 pm, done in one set, with front u-grip, shoulder width spacing.
Rep #5: at about 1:50 pm, with front u-grip, shoulder with spacing.