Friday, August 18 | Ten Miles
Luke and I began our day with a 3-mile and very moist walk around Echo Park. I then went for 4 loops (clockwise, counterclockwise X2, and clockwise) around Echo Park. The ride was both boring and exhausting. Ha! Splits: 4:16, 4:00, 4:18, 3:47, 4:03, 4:02, 3:53, 4:12, 4:07, 3:30, 3:14. Yup, I finished strong! The ride would’ve been much easier on a road bike.
Oh, and whilst I saw many bikers I was the only one wearing a helmet. WTF?
Distance: 10.82
Time: 43:24
Pace: 14.97 mph
Fastest pace: 19.71 mph
Saturday, August 19 | NFT
Luke and I began our day with a 3.5-mile walk at Carrier and French Broad parks. It was a somewhat cool 65 at the start. The mountains. That is all.
Strength
10 rounds NFT
5 95# power clean and jerks
5 strict ring rows
Then
5 PC&Js @ 105, 115, & 125#
5 strict ring rows
Yup, 13 total rounds. Although not for time I nonetheless worked up quite a sweat. I focused on executing proper form; thus, my forefeet never left the floor, i.e., extension of ankles, knees, and hips with no jump. Yay! That’s 65 PC&J and ring rows, and that was enough. I showered and then Jeff and I had a late breakfast and went shopping for school clothes. Ha! I also purchased a new pair of running shoes, the Nike Train Ultrafast Flyknit.
Jeff and I then headed to Carrier Park for a run/ride, with me running and Jeff riding his bike (as he continues his recovery).
I was very aware of the new shoes as I began to run but that fortunately didn’t last long. I like!
I ran 4 miles with split times of 7:36, 7:29, 7:15, and 7:06. My average heart rate was 197 and highest was 220 bpm. I don’t know how accurate the TomTom Spark is, however, because I’m intimately familiar with heart rate and I know I wasn’t going anaerobic. WTH?
This was truly an easy run, so I was pleased with results.
Time: 29:26; pace 7:21.5 mpm
I love running, I truly do.
Sunday, August 20 | Twenty-Two
Luke and I began our day with a 4-mile walk on the Biltmore Estates. About 3 miles into the walk a woman caught up (Luke was lallygagging) and began to pass us. I was listening to music but heard her ask, “May I ask you a question?” I took earbud out of left ear and said, “Of course!” “What breed is your dog?” she asked, “He’s likely a mix of boxer and Great Dane,” I replied. “His name is Luke and he’s very friendly. You’re welcome to greet him.” She did so and we carried on a conversation about dogs, strays, and genetics. “Yes, he’s definitely part Great Dane!” she exclaimed as Luke leaned into her. “In just a moment he’s going to insist that you scratch his hindquarters,” I said. And he did. We both had a good laugh.
The first sign of a dictator and fascist is an attack on the media and free press. Resist.
The Kennedy Center Honors are my favorite awards show. I’m delighted the assholes won’t be attending.
Jeff, Luke, and I enjoyed breakfast at Edna’s and then I began my workout in the garage.
Strength
Deadlift
Establish 3RM
Ah, there’s nothing more functional than the deadlift. After warming up I completed sets @ 295, 305, 315, & 325#, about 93% of 1RM. I could’ve attempted 330# but chose not to do so. See how smart I am?
Conditioning
AFAP
500 double unders
1 strict HSPU anytime there’s a break
Then
Complete same number of strict HSPUs
I began with 65 unbroken double unders followed by a strict HSPU. Uhm, and then I completed just 2 unbroken double unders. Ha! I got my shit together.
The goal was to complete as few rounds of double unders as possible, you know, so one didn’t have to complete too many HSPUs.
Totals per round: 65, 2, 53, 48, 54, 54, 74, 54, 8, 70, & 18. As I kept a running count it wasn’t until now that I realized how many rounds I completed 54 double unders. That appears to be the magic number.
I broke 11 times and thus completed 11 strict HSPUs as I worked up to 500 double unders. I completed the 11th HSPU in a time of 13:28. I rested briefly (with the clock still running) and began 11 HSPUs. I completed in reps of 3 and 2 and then singles. I wanted to make sure I didn’t fail any reps!
Time = 17:28
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