This is for my coach, John Mc Evoy.
In Aug of 2012, I hired John as my coach for the year. I had never had a coach before and was curious where I could go as an athlete if I had more direction.
I had placed 2nd at the '12 Games, but knew I needed to up my training as I suspected that in the '13 Games weights would be heavier, movements bigger and more technical, and hey, I wasn't going to be 'the baby' in my age group any more!!
Right off, John had to set up a training plan that would bring me back from a surgery I had in Sept. I had a tumor removed in my arm that thankfully didn't affect my motor skills, only resulted in some nerve damage, which affected the grip in my right hand. He took that into account and planned my training accordingly, bringing back a substantial amount of grip strength.
I'm not one to need constant feedback from someone else, but I have to admit that having a remote coach had its challenges for me. I had to learn that I would likely not hear anything about my updates or videos unless I did something super well, or super sketchy, with the latter being most of when I got feedback. I had to learn not to let it bother me when I would see he sent me an email. :(
I did get down to his gym, Craic, once a month for 1:1 training with him, which was always awesome. Those nuggets of info and on-the-spot cuing were invaluable. They'd carry me through for a couple weeks, then I should have just gotten down to Craic again! In hindsight, that would have been the one thing I would have changed...a few added 1:1 training sessions with him.
While I missed being able to workout within the class structure more often, I grew to enjoy my quieter training time. After a short time of being on John's programming, I could follow the clarity of the 'why' behind it, which enabled me to have a more meaningful focus on the training itself. It was really a way for me to keep going hard despite not having any real benchmarks to compare myself too. Once in a while John would have me repeat particular training days and those were GREAT because I could measure my progress or see exactly where I needed to put more effort. True measurability is not just a term, it's a training tool!
One huge thing John had me doing was heavier lifting than I would have chosen to do on my own. He really pushed me in this area....I mean, 185# deadlifts in a WOD for this 57 year old was not something I would have thought I could do! This is where it was great for me to feel so accountable to someone else. I certainly didn't want to disappoint him! I knew that his programming was leading to me being more confident no matter what the Games WODs were, and it worked.
By the time I got to the Games in July of '13, my goal was a Top 10 finish at the very least. Podium is always the top goal, of course, but a two-tiered option works too. :) I felt really strong and really ready. My breath was good, my strength was solid, and the only piece that I felt may have been missing was my running. That was on me though. I did what John programmed for me with the running, but as with any athlete, only I really knew that I should have put more time into runs.
ANYway, I felt ready.
I never want to know where I stand during a competition, and the Games are no different. Well, because they brought us into the last WOD in order of placement, I knew I was heading into the last WOD in 4th place. It was an awesome WOD with awesome movements.
DUs, 3 rope climbs, FS axle bars, farmer's carry, DB snatches....all at different stations around the track.
Rope climbs had 'gotten' me in the '12 Games, so all year I had practiced them when I was tired...deficit training climbs...so I'd be ready. I got my first one and then half way up the second, my grip comPLETEly failed. When I had to hang on the rope long enough to reposition my feet, I had no grip strength left. I tried for the remaining time...15ish minutes or something!...to get those last two, but just couldn't. I was most disappointed that I couldn't complete the WOD because the movements would have been really fun and different. I knew I couldn't do a damn thing about that stupid grip at that point, but I did all that I could.
I felt really happy that my previous placements kept me in the Top 10 just the same, and I finish 8th overall.
I'm very confident I wouldn't have made it that far had I not had John coaching me all year. My grip was what failed me in the end, not my training year. It was a training experience that I grew to enjoy. Having all my workouts planned for me made the year both challenging and smooth and I wouldn't trade any of it.
Thank you, John, for keeping my individual needs in the forefront of your programming for me. It's actually something I find I can refer to these four months later and still get a lot out of, even if only once in a while!
Sunday, November 24, 2013
cricket....cricket....
:) Been off the train to gain grid, but not because I'm not WODding. My tough training ended and as I think I mentioned, it also ended my need to be posting regularly for my coach.
ANYway, I thought I'd update.
My weeks are spent WODding with classes most days at Beacon. Love the class energy!
I've had some PRs:
PP 120#
DL 265#
BS 195#
HSPU...check! (one or two strict, but can kip more)
I won my age division in a competition at CF New England Masters Comp in Oct. It was really fun to see so many people I hadn't seen in a while. I also had the joy of introducing a new CrossFit Beacon Master member to his first CF competition. He did awesome. We were going to partner up for a fundraiser comp in a couple weeks, but he injured his rotator cuff so he'll be on the comeback trail after his surgery. Just a bump in the road!
I'll be teaming up at the comp with a fellow CFer whom I've known for years as we both started at the same time in the same gym.
I've signed up to do a team comp in Feb with another friend I've known for years also.
I'm enjoying having these 'smaller' goals to train for and not feel so much pressure. For me, they are for fun and camaraderie, that's it. I'm thankful I decided to bypass the goal of making the Games again this year. The training time and financial outlay are two big commitments that I wanted a break from this year. Instead, as I mentioned, I am enjoying local comps here and there, and have just begun swimming again as I want to swim the 2.5mile Peaks To Portland this summer. I've been wanting to do this for years! JUST DO IT!! :)
One huge take-away I've had with my 'reduced' training time is that I miss having harder training days...a couple days a week. :) I also have realized via results of a couple of WODs recently that I really need to keep up the strength work.
Lift heavy more often.
That is a 'perishable' factor in CrossFit. Plus, it helps my grip immensely.
Fact is, my grip, with the numbness in my two middle fingers, will forever be one of those things that I have to deal with, and we all have things we have to work around. No biggie. But shame on me if I don't continue to do the best I can for it!
It's been an interesting fall season, going from feeling pretty 'lost' with no focus to now, feeling very happy just to keep dangling varied goals in front of myself.
Pretty much, I just love to continue feeling strong. I mean, who wouldn't?! :)
ANYway, I thought I'd update.
My weeks are spent WODding with classes most days at Beacon. Love the class energy!
I've had some PRs:
PP 120#
DL 265#
BS 195#
HSPU...check! (one or two strict, but can kip more)
I won my age division in a competition at CF New England Masters Comp in Oct. It was really fun to see so many people I hadn't seen in a while. I also had the joy of introducing a new CrossFit Beacon Master member to his first CF competition. He did awesome. We were going to partner up for a fundraiser comp in a couple weeks, but he injured his rotator cuff so he'll be on the comeback trail after his surgery. Just a bump in the road!
I'll be teaming up at the comp with a fellow CFer whom I've known for years as we both started at the same time in the same gym.
I've signed up to do a team comp in Feb with another friend I've known for years also.
I'm enjoying having these 'smaller' goals to train for and not feel so much pressure. For me, they are for fun and camaraderie, that's it. I'm thankful I decided to bypass the goal of making the Games again this year. The training time and financial outlay are two big commitments that I wanted a break from this year. Instead, as I mentioned, I am enjoying local comps here and there, and have just begun swimming again as I want to swim the 2.5mile Peaks To Portland this summer. I've been wanting to do this for years! JUST DO IT!! :)
One huge take-away I've had with my 'reduced' training time is that I miss having harder training days...a couple days a week. :) I also have realized via results of a couple of WODs recently that I really need to keep up the strength work.
Lift heavy more often.
That is a 'perishable' factor in CrossFit. Plus, it helps my grip immensely.
Fact is, my grip, with the numbness in my two middle fingers, will forever be one of those things that I have to deal with, and we all have things we have to work around. No biggie. But shame on me if I don't continue to do the best I can for it!
It's been an interesting fall season, going from feeling pretty 'lost' with no focus to now, feeling very happy just to keep dangling varied goals in front of myself.
Pretty much, I just love to continue feeling strong. I mean, who wouldn't?! :)
Tuesday, September 3, 2013
holidays and heroes
Varied week of training:
I have been struggling with keeping up any consistency in running. That said, I did add in a couple 'buy in' runs of 600m on a couple WODs of my own making last week. I know I need to do SOME running. ;)
A variety of movements and mixes with my own WODs and class WODs. On my 12 hour days of coaching/Foundations/Open Gym Staffing, sometimes I just have a hard time jumping into class, which I would always prefer to do at this point. When I can't I like to work more on strength than MetCon.
All overhead pulling movements are a priority at the moment.
My grip/fingers/hands have been very sore since the Games. I thought they'd feel better by now, but I'm thinking lately that computer work may be partly to blame as I've not had my computer at my desk, but on my lap or at the kitchen table which is really too high so I'm in an awkward position. Scaling the computer work will be a good test for my hands!
Good Wed WOD of:
600m buy in, then 10min EMOM: even 5PLU and 1C2B/odd: 2 lengths gym sled push
~missed two of the C2Bs so I had to redo/ sled pushes just good, hard challenge
Thurs strength: I did PC skill work then some sets of 3. The vid is of the 95 and 115.
I have been struggling with keeping up any consistency in running. That said, I did add in a couple 'buy in' runs of 600m on a couple WODs of my own making last week. I know I need to do SOME running. ;)
A variety of movements and mixes with my own WODs and class WODs. On my 12 hour days of coaching/Foundations/Open Gym Staffing, sometimes I just have a hard time jumping into class, which I would always prefer to do at this point. When I can't I like to work more on strength than MetCon.
All overhead pulling movements are a priority at the moment.
My grip/fingers/hands have been very sore since the Games. I thought they'd feel better by now, but I'm thinking lately that computer work may be partly to blame as I've not had my computer at my desk, but on my lap or at the kitchen table which is really too high so I'm in an awkward position. Scaling the computer work will be a good test for my hands!
Good Wed WOD of:
600m buy in, then 10min EMOM: even 5PLU and 1C2B/odd: 2 lengths gym sled push
~missed two of the C2Bs so I had to redo/ sled pushes just good, hard challenge
Thurs strength: I did PC skill work then some sets of 3. The vid is of the 95 and 115.
Fri~mobility
My right leg (hip/IT/knee) has been bothering me and my knee is a little swollen so I have been trying to spend more time with mobilizing it. I know that's all I need to be doing right now...and not sleeping on that side, which is hard!
Sat: a good FGB style WOD. The only change in movement was the SDHP changed to BallSlams.
242 reps
Sun: mobility
Mon: Labor Day Hero WOD: KLEPTO
4 rds of:
4 rds of:
27 BoxJs 20
20 burpees
11 squat cleans 100#
I started at 75# on the Cs only because I know my form is not great on those. After the first rd I scaled down farther to 65#. My form felt bad from the start and haven't done these in a while....perishability is a reality in CF!!
24:50
Thank you for your service, Klepto.
Today, 9-3:
Soon, I'm heading to CFDriveway to work on some push work: SPs/push ups/ring dips
It's a rainy day and I don't need to go to Beacon today. So happy to have the choice to WOD at home!
Also.....
Laurence's birthday is today...there will be cake tonight!
Monday, August 26, 2013
would you believe....
.....how about an update every two weeks instead of twice a week? hahaha
Like every habit, I'll need to get back to this. I like having a reason to take and post vids so I can look back.
Highlighting the last couple weeks:
I won't go into the regular MetCons. I will only say that before every one I am shortchanging my ability. I think it's been so long since I had any times to compare mine with that I get really nervous that I am going to be last every time! Each time I have been surprised and pleased that I've done better than I expected. This bundle of nerves I feel before WODs is good...makes me aware.
I also realize how much I learned from my 'coached' year, both about my growth and about my ability to read myself during a WOD. And my breathing. So Aware Of My Breathing! I definitely feel I matured as an athlete!
Split jerk: tied my 135# PR. I'll get there....got to keep my elbows up and head back on my initial dip.
Bear Complex: this was pretty cool. I like having just strength days. I was hoping to get to 70-80# but my wrists were completely gassed after my set of 65# so I called it good at 4 rounds. I've never done that before and afterward all I wanted to do was do it again, but I didn't. I will someday again!
3 Position Clean: I really liked this one.
1full clean
1 low hang
1 high hang
all at same wt....then increase
105#....I failed on the high hang at 115#..... I was close, but it got in front of me.
The progression of these lifts helped me feel more confident in my full squat catch.
~~the MetCon after this was the ol' DL/BoxJ couplet:
8min AMRAP
5 DL @ 50% of 1RM = 135# ( a couple # higher)
10 box Js 20"
9+11
Mega Back Squat Sets: These were pretty awesome.
15x3 - 85/105/120#
The last few reps at 120 were pretty tough, but I could have gone a little higher.
This strength component of the WOD had me realizing that I am used to taking a little more time for strength work than that which is allotted for in a class. It's okay, I just have to get used to having less time. For strength work that I really want to focus on, I'll just do on my own.
Turkish Get Ups: I kind of weenied out on these and stopped at 18# left/26#right (using KBs). I'm sure I could have done more with my right, but man, I tried the 26# with my left and could barely get it up. Clearly I need to do more bilateral exercises!
"Randy" (today, after an alt 10min EMOM of: heavy Russian KB swings @ 53# and tire flips)
75 PS @ 55#
6:50
I thought in terms of 5s while doing this, but by breaks were actually at:
15-10-5-10-10-10-10-5
Now that I've done this one, of course I want to do it again! :)
Some rowing intervals and other regular MetCons not in here. I continue to use the 16# WB (and went to the 10' target by mistake the other day!! haha), I usually swing the 44# bell, and have added in some strict PLUs/kipping/T2B/C2B.
I'm still having some grip strength issues. I demoed rope climbs a few days ago and it's alarming at how weak my grip feels. Gotta try chalk on the rope. Chalk is magic!
Pic is of my DL PR @ 265#...
It's all in the neck muscles. :)
Like every habit, I'll need to get back to this. I like having a reason to take and post vids so I can look back.
Highlighting the last couple weeks:
I won't go into the regular MetCons. I will only say that before every one I am shortchanging my ability. I think it's been so long since I had any times to compare mine with that I get really nervous that I am going to be last every time! Each time I have been surprised and pleased that I've done better than I expected. This bundle of nerves I feel before WODs is good...makes me aware.
I also realize how much I learned from my 'coached' year, both about my growth and about my ability to read myself during a WOD. And my breathing. So Aware Of My Breathing! I definitely feel I matured as an athlete!
Split jerk: tied my 135# PR. I'll get there....got to keep my elbows up and head back on my initial dip.
Bear Complex: this was pretty cool. I like having just strength days. I was hoping to get to 70-80# but my wrists were completely gassed after my set of 65# so I called it good at 4 rounds. I've never done that before and afterward all I wanted to do was do it again, but I didn't. I will someday again!
3 Position Clean: I really liked this one.
1full clean
1 low hang
1 high hang
all at same wt....then increase
105#....I failed on the high hang at 115#..... I was close, but it got in front of me.
The progression of these lifts helped me feel more confident in my full squat catch.
~~the MetCon after this was the ol' DL/BoxJ couplet:
8min AMRAP
5 DL @ 50% of 1RM = 135# ( a couple # higher)
10 box Js 20"
9+11
Mega Back Squat Sets: These were pretty awesome.
15x3 - 85/105/120#
The last few reps at 120 were pretty tough, but I could have gone a little higher.
This strength component of the WOD had me realizing that I am used to taking a little more time for strength work than that which is allotted for in a class. It's okay, I just have to get used to having less time. For strength work that I really want to focus on, I'll just do on my own.
Turkish Get Ups: I kind of weenied out on these and stopped at 18# left/26#right (using KBs). I'm sure I could have done more with my right, but man, I tried the 26# with my left and could barely get it up. Clearly I need to do more bilateral exercises!
"Randy" (today, after an alt 10min EMOM of: heavy Russian KB swings @ 53# and tire flips)
75 PS @ 55#
6:50
I thought in terms of 5s while doing this, but by breaks were actually at:
15-10-5-10-10-10-10-5
Now that I've done this one, of course I want to do it again! :)
Some rowing intervals and other regular MetCons not in here. I continue to use the 16# WB (and went to the 10' target by mistake the other day!! haha), I usually swing the 44# bell, and have added in some strict PLUs/kipping/T2B/C2B.
I'm still having some grip strength issues. I demoed rope climbs a few days ago and it's alarming at how weak my grip feels. Gotta try chalk on the rope. Chalk is magic!
Pic is of my DL PR @ 265#...
It's all in the neck muscles. :)
Tuesday, August 13, 2013
really...
Now that my year of having a coach who needs to see my daily log has come to an end, this is hard to keep up! Being able to reference it is good though. Updating it 1-2x/wk is my goal.
This week is the first week since the Games (three weeks back?) that I really feel back to normal physically and therefore am having an easier time mentally wrapping my head around WODding.
Up to now I've done a few classes and some extra wt work.
Later this week I have some stuff going on that will require me to take a couple days off again, so I'm happy to be WANTING to WOD everyday this week!
Have purposely chosen WODs or work on my own with running. I'm actually disappointed that we are on the 'downslope' to winter, which translates to less running. Going to try to keep it up at some level. I'd like to participate in a couple more 5Ks next year. :)
I miss lifting the heavy wts that I had been lifting, so I'm going to keep some extra work up on that. It's made me stronger in all other areas, and I really love that feeling.
FSx3: vid clearly shows I need to concentrate on my elbows!
140x3 was a PR for 3s. My 1RM is 175#, so I would love to surpass that.
Depth was good. "Hole Holds" are on my plan to continue. They really helped!
4min on clock:
500m row, then AMRAP running singles in remaining time
score is running singles
my 500 was 1:50, just 3sec over my PR.
score was a disappointing 212. Initially off the rower, I tripped up a lot! Enjoyed the workout though!
This week is the first week since the Games (three weeks back?) that I really feel back to normal physically and therefore am having an easier time mentally wrapping my head around WODding.
Up to now I've done a few classes and some extra wt work.
Later this week I have some stuff going on that will require me to take a couple days off again, so I'm happy to be WANTING to WOD everyday this week!
Have purposely chosen WODs or work on my own with running. I'm actually disappointed that we are on the 'downslope' to winter, which translates to less running. Going to try to keep it up at some level. I'd like to participate in a couple more 5Ks next year. :)
I miss lifting the heavy wts that I had been lifting, so I'm going to keep some extra work up on that. It's made me stronger in all other areas, and I really love that feeling.
FSx3: vid clearly shows I need to concentrate on my elbows!
140x3 was a PR for 3s. My 1RM is 175#, so I would love to surpass that.
Depth was good. "Hole Holds" are on my plan to continue. They really helped!
DLd yesterday. 265# PR (by 10#)
One of the coaches said my form was right on, which was good to hear. I def had more in me, but it was during class and I was out of time. I could have thrown on another 5# and gotten it up quickly, but I know that's when shit can go terribly wrong, so why chance that for my greed?! :)
I'm seeing 300# on my radar!
After the DL, short and awesome MetCon: 4min on clock:
500m row, then AMRAP running singles in remaining time
score is running singles
my 500 was 1:50, just 3sec over my PR.
score was a disappointing 212. Initially off the rower, I tripped up a lot! Enjoyed the workout though!
Thursday, August 1, 2013
the week after
Last week, year two at the Games! Great week. Thankful I qualified again and got to see old friends, meet new, and just experience it this year with my home gym, Beacon, rooting for me back home! Info here: Games WODs and results
and here: my heat win
After coming back from the Games (Games review), I knew I wouldn't be working out hard, but wanted to do some moving.
Got home at 1:30am on Sat morn, little sleep, then felt really ansty on Sat, so I spent hours pruning and cutting and just trashing my arms and hands. :) Oh well.
Spent Sun and Mon not doing much of anything.
Tuesday Laurence and I played 9holes of golf. OMG, I was so exhausted afterward.
Wed I took a 10min recovery row.
Thurs (today) I just did a little WOD of cal row and push ups. Again, I wanted to just move.... a little. :)
A little mobility...then.....
1min cal row/ rest 1min x 3 - 19/19/18
5x5 push ups - each UB
Then I had a massage. "MY" therapist, Kevin, dug the crap out of upper body! Neck, scaps, forearms, and hands. He got to the rest of me too, but that was the focus. It did me a world of good! :)
I was supposed to get more ink tomorrow, but seeing as it's been postponed until next week, I think I'll do a little light lifting then do the WOD.
It's a little weird starting back to classes. It's been so long since I WODded regularly with them.
Also need to ponder my new goals!
and here: my heat win
After coming back from the Games (Games review), I knew I wouldn't be working out hard, but wanted to do some moving.
Got home at 1:30am on Sat morn, little sleep, then felt really ansty on Sat, so I spent hours pruning and cutting and just trashing my arms and hands. :) Oh well.
Spent Sun and Mon not doing much of anything.
Tuesday Laurence and I played 9holes of golf. OMG, I was so exhausted afterward.
Wed I took a 10min recovery row.
Thurs (today) I just did a little WOD of cal row and push ups. Again, I wanted to just move.... a little. :)
A little mobility...then.....
1min cal row/ rest 1min x 3 - 19/19/18
5x5 push ups - each UB
Then I had a massage. "MY" therapist, Kevin, dug the crap out of upper body! Neck, scaps, forearms, and hands. He got to the rest of me too, but that was the focus. It did me a world of good! :)
I was supposed to get more ink tomorrow, but seeing as it's been postponed until next week, I think I'll do a little light lifting then do the WOD.
It's a little weird starting back to classes. It's been so long since I WODded regularly with them.
Also need to ponder my new goals!
Thursday, July 18, 2013
easy does it
Been really time constrained at night....
Tues night Laurence and I had a little r and r dinner cruise with a friend on his boat and one other couple. Just a beautiful night, and relaxing. Got home too late to post. Last night I worked late...so no post last night either. :)
Tues: 3 rds, EACH for time, 3min rest betwn each one:
400m run
21 KBs @ 35#
12 PLUs
1=3:46
2=4:00
3=3:54
Not really sure how this translates to my regular Helen time.
Can't believe I ripped...after the second rd of PLUs.
Mid left hand...what that tells me is I grip for dearlife with my left hand to compensate for my weak right hand grip.
Whatever... I've had to learn to deal with this since my Sept surgery. I can't say it doesn't bother me that I can no longer do my "old usual" of 6-10 rep sets of PLUs. Now, tired or not, I really rarely go past 4, and 3s and 2s are more normal. It's def an inhibiting factor this year.
The times add up to just 3sec slower than my Helen PR, so I guess it's not horrible, but I wanted much better.
My KB swings felt great. All UB and easy. I even did 22 on the first round by mistake!
Runs were all around 2:06.
Wed: I have vids, but they take too long to splice and post. I'll do it another time...or just show my coach on the way to CA. ;)
A) snatch and C&J technique
5x1 same wt/perfect reps
Snatch: 2 x 75 /2 x 85/ then back down to 2 x 75
I feel like I need to perfect my set position. I need to learn to drop my hips so I have more time to drive upward with bent knee. Always something to work on!
C&J: 1x 95/ 4x 110
My cleans were okay. Getting a little too straight legged on these too. My last jerk was the best.
B) FS 5 x 3 at same wt.
I did some squat 'holds' first with the empty bar and a little wt.
Then did the working sets @ 110.
Felt good to squat.
Thurs:
mobility and easy pace 10min row
I put the screen down and just set the phone on my timer. I didn't want to go by numbers, but by feel.
My end result was 2414m
The last pace on the screen was 2:16.
Two more programmed workouts then CA!
Tues night Laurence and I had a little r and r dinner cruise with a friend on his boat and one other couple. Just a beautiful night, and relaxing. Got home too late to post. Last night I worked late...so no post last night either. :)
Tues: 3 rds, EACH for time, 3min rest betwn each one:
400m run
21 KBs @ 35#
12 PLUs
1=3:46
2=4:00
3=3:54
Not really sure how this translates to my regular Helen time.
Can't believe I ripped...after the second rd of PLUs.
Mid left hand...what that tells me is I grip for dearlife with my left hand to compensate for my weak right hand grip.
Whatever... I've had to learn to deal with this since my Sept surgery. I can't say it doesn't bother me that I can no longer do my "old usual" of 6-10 rep sets of PLUs. Now, tired or not, I really rarely go past 4, and 3s and 2s are more normal. It's def an inhibiting factor this year.
The times add up to just 3sec slower than my Helen PR, so I guess it's not horrible, but I wanted much better.
My KB swings felt great. All UB and easy. I even did 22 on the first round by mistake!
Runs were all around 2:06.
Wed: I have vids, but they take too long to splice and post. I'll do it another time...or just show my coach on the way to CA. ;)
A) snatch and C&J technique
5x1 same wt/perfect reps
Snatch: 2 x 75 /2 x 85/ then back down to 2 x 75
I feel like I need to perfect my set position. I need to learn to drop my hips so I have more time to drive upward with bent knee. Always something to work on!
C&J: 1x 95/ 4x 110
My cleans were okay. Getting a little too straight legged on these too. My last jerk was the best.
B) FS 5 x 3 at same wt.
I did some squat 'holds' first with the empty bar and a little wt.
Then did the working sets @ 110.
Felt good to squat.
Thurs:
mobility and easy pace 10min row
I put the screen down and just set the phone on my timer. I didn't want to go by numbers, but by feel.
My end result was 2414m
The last pace on the screen was 2:16.
Two more programmed workouts then CA!
Subscribe to:
Posts (Atom)