Well finally got internet in the apartment. Had to get this areas version of the mifi. It's pre-paid so didn't need any paperwork other than a copy of passport. So now I can start posting again.
Had 24 hour duty last night, so WOD schedule a little skewed. Decided to make up the run as it requires less thought and I still don't like to run!
probodx
- ball routine
- curl-ups
- figure 8
- bells back
- kneeling oh rock
- squat & reach
- side lift
- sword pull
- angle lift
- overhead lift
- crossover fly
- ball balance
Total time: 15 min. This is going pretty well. The plan is to keep adding an exercise per run WOD until I have all the "easy version" exercises done prior to a run. Then I'll move onto the basic course, etc. I'll increase weight sometime in there, just not quite sure where. Seems easy so far.
30 min run = 4.83km (3.00 mi)
.2 increases (7.5-10.1)
.1 increases (10.2-10.5)
So finally hit the 10 minute / mile mark. Breaking down the last 6 weeks of running, my progression looked like this:
23 Jul: 2.62 mi
27 Jul: 2.67 mi
29 Jul: 2.70 mi
03 Aug: 2.77 mi
05 Aug: 2.80 mi
10 Aug: 2.82 mi
13 Aug: 2.85 mi
19 Aug: 2.92 mi
24 Aug: 2.95 mi
26 Aug: 2.97 mi
31 Aug: 2.98 mi
02 Sep: 2.99 mi
05 Sep: 3.00 mi
Each run was 30 minutes long. All but the first started at 7.5 kph and I increased the pace at least .1 km/h until I reached 10.5 kph. These last few runs have been increasing the pace .2 kph until I get the next highest pace, then continue on with .1 kph until reaching 10.5. So by that count, this Sunday's run should start at 7.5 and increase .2 until I hit 10.5.
Once I hit that milestone, I think I'll make .3 kph jumps (or more) and at some point start pushing past the self imposed 10.5kph limit I've set. We'll see what happens.
Heavy lifts have been suffering from lack of transportation and quality gyms with big weight. Oh well. I'll grab them when I can and hopefully not loose too much strength in the process.
