when the velcro detached

 Sunday, 1/15/23

There were about 10 of us who showed up today--Alison, Bob, Chuck S., John, Wayne, Lorraine, LeRoy, Keith, to name some. 

John and I aligned on 4 x (150 in 22, followed by 60 sec rest, then 100 in 13). 3:00 rest between sets.

22-mid, 14-mid; 21-mid, 14-low; 21-mid, 15-low; 23-low, 13-mid.  With the exception of the last set, where we took 2:15 between 150 and 100, we were spot on with our rest periods.  

This was a challenging but still moderate workout. 

Potential modifications: 

• reduce rest between sets 
• increase speed to 31 and 21
• ...and then drive forward to 30 and 20 
• keep same pace but lengthen repeats to 250m (in 40 sec), then do the 150m (in 22 sec). Keep rest the same.

Sat, 1/14/23-

took off, my first off day in some time

Fri, 1/13/23-

8:00 Mile to Vare; strength work, including 7 machines; mile return.

Thurs, 1/12/23

 I decided on 4 x (150 in 23, followed by 60 sec rest, then 100 in 14). 3:00 rest between sets.

23-mid, 14-mid; 22-mid, 14-low; 22-mid, 14-low; 22-low, 13-mid.   

Wed, 1/11/23

8:00 Mile to Vare; strength work, including 7 machines and some plyo w/ box jumps; mile return. Sustained a fall when the velcro detached (or wasn't fully attached) to the stacked of three "soft" plyo boxes. 36" stack! The first attempt was fine. The second attempt saw the top box fly one way, sending me in the opposite direction and eventually crumpled on the floor. Ouch! I was a bit banged up and could've been really hurt. My left hand is still sore. That said, I wish I had the video!