Bodyweight WOD

Bodyfat = 17.5% @ 193 lbs

for time:
Tabata push press 65 # bar - 6
400m run
100 sit ups
400m run
tabata squats - 12
400 m run

20:45

Interval Run

10 x 30 sec sprint 1 min jog
total distance 1.62 miles, average pace 9:15

1 6:04 10:00
2 6;21 10:52
3 6:01 11:43
4 6:09 11:55
5 6:22 12:08
6 5:55 12:55
7 6:39 13:26
8 6:05 13:18
9 6:35 14:01
10 6:12 12:59

Back to basics

Zoning again. Running more. Shoulder is healing, looking up!

10 sprints (30 seconds)
1 min jog
15:00 distance 1.48 miles pace 10:09 average

lap / sprint pace / jog pace
1 5:34 10:27
2 6:11 12:13
3 6:32 13:01
4 6:34 13:26
5 6:54 14:12
6 6:47 12:47
7 7:28 13:28
8 7:34 14:18
9 7:11 13:54
10 7:45 20:58 (cramp!)

Playa Del Ray Triathlon

Overall 134th

swim 15:41
tran 2:27
bike 46:13
tran 0:53
run 26:21

total time = 1:31:33