Thread: Allen's Journal
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Old 09-14-2010, 04:19 AM   #1435
Allen Yeh
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Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,245
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9/13/2010
IF = 14 hours

Afternoon
swim: 2:00 rest between
3:08 - 150 m's
4:15 - 150m's - Connor on my back for 2/3 laps
2:51 - 150ms'
1:56 - 50m's - underwater with Connor on my back

tempo pushups - 10, 9, 8, 8, 8, on knees x 10 - 0:40 rest
plank - 0:60, 0:60, 0:60 - 0:60 rest

Run - 2.63 miles in 21:16 which averages out to a 8:05min/mile pace

Notes:
-run - Sucks because an 8:05 average means my 2nd mile was really slow as it took me 7:34 to run the first mile! 2nd stretch was 1.07 miles and took me close to 9 minutes!

Evening
MobWOD 9/13/10
#1 - 2:00L/R lacrosse ball on VMO and then bending knee - OUCH
#2 - 1:00L/R lacrosse ball on TFL and pulling leg back
#3 - 1:30L/R hip flexion on stool letting the knee dropping out, keeping rear foot flat on the floor and front foot on edge of foot
#4 - 0:30L/R couch stretch - just hurts left knee
Bonus - thoracic extension on 8ball thing - 1:00
__________________
"And for crying out loud. Don't go into the pain cave. I can't stress this enough. Your Totem Animal won't be in there to help you. You'll be on your own. The Pain Cave is for cowards.
Pain is your companion, don't go hide from it."
-Kelly Starrett

Last edited by Allen Yeh : 09-14-2010 at 08:45 AM.
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