Time Trials and 7.3 Mile Run

Set a new PR in 500 meter row this morning, then did a quickie max rep test WOD with the crew. Comparatively, it was a light workout, which was fortunate for me, since I had a long training run planned for immediately afterward.

The WOD

After waking early, I hydrated, then trained in a fasted state.

Warm-Up

Footwork, stretching, overhead squats (10, slow), GHD sit ups (10, fast) ring dips (6), pull-ups (10, kipping, semi-consecutive).

Time Trial: 500 meter row

Result: 1:34.7 (PR)

Muscle Up Progressions

We were also supposed to work on Muscle-Ups but in truth, I didn’t do much with this. I did no more than to learn a new progression technique, and to do about 3 reps of it.

WOD: Skill Test

Max reps in one minute of:
pull-ups
sit-ups
push-ups
squats
deadlifts (@ 70% of 5RM; for me, 190 lbs)

190 lbs is actually a little bit less than 70% of my 5 RM (280; 190 is 67%).

Results: 12 / 27 / 29 / 48 / 14 = 120.

The pull-ups really sucked. My hands were sweating on a bar with no tape. I could not keep a grip on that bar.

Run: 7.3 mile tour of Asheville

This event is a part of my “training” for the 1/2 marathon, which is now, I don’t know for sure, I think about about a month away. I’m not too stressed about it. If I am not ready, I will bail on the race.

Having trained fasted, I knew I would need to ingest a few calories before the run. I was prepared. I rehydrated, using Coconut Water with lime (a good amount of carbs), ate about an ounce of chicken (a little protein), and had a tablespoon of coconut butter (a good portion of fat). Then, after hanging out a while, I drove my truck to my Mechanic’s place, in West Asheville. After dropping off the car, I took off on my odyssey, the longest run I’ve been on in MANY years.

7.3 Mile Roundabout from Organic Mechanic to the Dripolator

Result: 1:10:40.

My pace was kinda slow, about 9.7 minutes / mile. I didn’t know what to expect and I didn’t want to wear myself out. It was indeed a serious stress on my body, but it wasn’t too bad. When I finished up, in front of the Dripolator coffee shop, I was actually kind of amazed that it was over and it hadn’t killed me. I walked up to the local gas station, bought two bags of ice, walked home and got my legs in an ice bath. Which turned out to be a good idea. My recovery today has been smooth.

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