Running23:01 4.72 km (4:52 / km) +41m4:40 / km ahr:167 max:185 shoes: Darth Vader sauconys
Perfectly timed jaunt in towards work down Whitney, was about 200m in front of a shuttle when my 23 mins was up.
6 PM
Cross Fit58:53 ahr:115 max:185
Not too tough today - although I guess the max Hr is from the airdyne! 12 minutes of split jerk practice which was fun - I've never really felt them work right before, and they did today. Kept them light up to 55lb. Then a short WOD: 3 sets of 5 heavy push press (55lb), 10 alternate DB snatches (20lb), then 30 seconds on the Airdyne, starting every four minutes. The snatches got easier, which I guess means I was getting better at them. Nice crowd there too, good way to end the week.