Thursday, May 30, 2013

Run, WOD, and bike

Wednesday night, I got back into hill repeats with Lisa and Edward, and realized that it's been 1 month since we last did this!  I haven't gotten any slower but we decided to take it easy and only did 4 hill repeats at Umstead on the Reedy Creek Lake trail hill:
0.20 mile repeats
Lap 1: 2:02.8  10:16 min/mile pace
Lap 2: 1:55.4  9:38 min/mile pace
Lap 3: 1:49.1  9:07 min/mile pace
Lap 4: 1:45.7  8:50 min/mile pace
Each lap was better than the previous but I am not sure how I would have done if we had to do 2 more laps.  Still it was a good workout and good way to get back into running since I've been slacking off for most of May. 

Thursday morning: I did a WOD at Forged Fitness:
Run 400M
21 kettlebell swings 35 lbs
12 pullups (band-assisted)
3 rounds for time and then 1 extra round for fun
Time for 3 rounds: 10:23
Afterward we worked on our static dip holds on the rings.  I managed to hold myself up for 15 seconds two times and only got about 10 seconds on the third try.  Jason's goal is for us to be able to do ring dips without any assistance, eventually. Maybe even this year!  I suppose if we practice every week, it should happen.

Lastly, I had a great Thursday evening bike ride on Rocky Road.  Despite my legs feeling a bit sore from Wednesday's WOD, I felt pretty good out there and was able to climb better and my heartrate didn't go crazy fast in the first two miles.  We finished the ride in 1:08 (6.5 miles) and now when I got to the last section of the trail knowing it's almost over, I felt a little sad that the ride was already over!  It definitely seems to go by much quicker than ever before and I'm no longer completely spent by the end of the ride. 


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