Sunday, September 02, 2012

SLACKER!

Just on posting, not on running! To recap this week:
Tues 8/28: WOD
1,000 row 3:52
21-15-9
115# ???
Push jerks
Power cleans
Back squats
2x:xx

Then 4 miles easy at Rotary park

Wed 8/29: 10 miles at Indian Camp Creek. Pushed the pace a number of times, wanted to work some tempo/speed work in.

Thur 8/30: Skill work was
WOD
5 minute AMRAP
5 ring dips
10 double unders
7 rounds plus 5 dips
Did 4 miles easy as soon as I got home.

Sat Long Run: 24 miles in St. Peters. Started with the Rec plex course that the Fleet feet group runs. Headed out towards Laurel Park, about 5 miles. Continued on towards Hwy94. Thought I could pick up a side road and make it around to Cave Springs, but had to turn back, then take Muegge. Tried another cut through that failed, so headed along Mexico and back past the car. Grabbed half a banana and some Propel and headed across 70 to 370 Lakeside park. Hit a bad patch around 20-21, so walked some and then pressed on to finish just over 24 miles.

Sun: Back to back, did 10 miles through town, out and around the GM plant.Tough run kept the pace slow, but made it!

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