So this morning, I did my first run with the weight vest. But before I talk about that, I should probably just break down the last 2 days of training. Luckily, I did not get interupted while doing any of my 3 WOD's while at work. So here's the break down...
Ths 3/10
AM- S+C
5x5 weighted step ups @ 95# onto a 24" box (5 steps per leg, per round)
5 Rounds:Time
6x Hand Stand Push Ups (HSPU)
9x Strict pull ups
12x Strict knees to elbows
11:08.33
PM- Interval Run
The run was 1 min on, with varying rest periods. It started with 1 min of rest, and then 10 sec less each round until after 10 sec of rest, you did another 1 min run and the rest periods increased for 10 sec a round until you were back to the min of rest and then you were done. I started my run late in the evening, 930 or 10pm, and started the pace off a little slow as I was tired. By the end, I was up to the max speed on the treadmill of 11mph.
Round 1+2: 8.0, R3+4: 8.3, R4-6: 8.6, R7: 8.9, R8: 9.4, R9: 10.0, R11: 10.5, R12: 11mph
Fri 3/11
Tempo hill climb of 80-85% with the treadmill set @ a 4% incline for 25 min. Total distance: 2.38 miles
This run was done after a long night of work, and was the first with the weight vest on. I wasn't sure what to make of the weight vest, and where my speed would be with it, and with the incline. It turned out that 6mph on a 4% incline with the weight vest is a little tough. I had issues with the vest bouncing a lot, so I'll have to adjust it some more and get that figured out. I turned down the speed half way in for 2 1/2 min, and then finished off the last 10 min at 6mph. Got a couple of pics on the treadmill for you
its hard to see the black vest on a dark blue shirt, but you can at least see the reflective material on the back
Joe-
ReplyDeleteWOW....I am so proud of you and your desire to help others.....You are an amazing person and I know anything you put your mind to you will accomplish. I wish you the best of luck in your training and on the big race day.3...2...1....Go!!