Saturday, January 8, 2011

Kirsten Runs


First of all I did a few kilometers with Kari at the MTU Trails; easy routes, medium pace.
The data is incomplete, I was trying out a new app.  
1248 meters recorded, time 11:11, 8:40/kilometer.  I haven't figured out how to get the map to work, yet.

But Kirsten is the main event.  Here she is with a post from Mt. Pleasant, Michigan:



I decided to do my own workout from here.  Here's the skinny:

Warmup:
3 rounds of 10 reps of:

Pullup (How I did this is my secret)
Pushup
Situp
Superman
Bench Dip
Squat

Then, the crossfit endurance warmup:
Plank lunges
Open plank Lunges
Lunge to perfect squat
Standing ham stretches
Downward dog walk
Ankle rotations
Foot rocks
Pebble grabbing

Run Workout:

Drills:  Stable arm, carioca, forward lunges
Homework no. 6:
4 X 102 at 1:30
2:00 rest in between
Lunge drill
6:00 @ 92  (this went on for a total of 11:15).

20 degrees, clear, sunny nice day down here.  Only a couple of inches of snow here; I did the drills in the back yard.

Ciao,

Kirsten

Wednesday, January 5, 2011

Skiing with Ella


Just a short workout with tunes by Ella Fitzgerald. I did drills; legs only, stop to check stance, 2 poles per leg. It was fun.  Here's the data:



Name:Skiing with Ella
Date:Jan 4, 2011 5:59 pm
Map:
(valid until Jul 3, 2011)
View on Map
Distance:1.62 kilometers
Elapsed Time:13:22.3
Avg Speed:7.3 km/h
Max Speed:22.6 km/h
Avg Pace:08' 14" per km
Min Altitude:259 m
Max Altitude:285 m
Start Time:2011-01-04T22:59:43Z
Start Location: 
 Zone:16T
 Meter Square ID:CT
 Easting:82212
 Northing:18238
End Location: 
 Zone:16T
 Meter Square ID:CT
 Easting:82224
 Northing:18278