6x2 minute intervals

run 2 minutes, walk 90s, repeat 6 times.

7.5 mph x 5, 9 mph x 1.

overall, with warm-up and cool-down included, 2.4 miles in 26:55.

oh mickey, you're so fine

was it me? i thought i called the tao of stieb that today but i could be wrong.

90s sprint/3:30 rest x5.
10 mph, 10, 9, 9, 8. Dropping the speed helped a lot. I'm still in oxygen debt.

m-w-f

chins: 35 x5, x2, x2, x2, x2.
press: 105 x4, x1, x0.

done at the two minute mark.

evening . . .
rowing intervals 5x500m w/ 90s rest.
1 148.0/171bpm
2 155.3/174
3 156.0/178
4 157.5/181
5 156.8/182
total 2500m/9:33.6/154.7 for 500m

did this previously on Sept 27, 2008 (and performed slightly better at that time - which makes sense I guess because I was still playing frisbee).

elevated pushups: 15/11/11. feet on the counter.

forearms:
3 rounds of
-5 wrist rolls @ 20
-captain of crush trainer gripper 10 reps a side
-15 lateral hammers a side.

After those three rounds I did plate pinches with two 10 lbs plates. Longest was 1:18 on the left side (1:02 on the right). So I gave the right a couple of extra reps. Did similar on Dec 22.