Yo-Yo Test

Took out the measuring tape, counted off 65'7", cued up the beep test on my busted iPod and tackled the pre-season fitness assessment for Inside Rakete. We're using the Yo-Yo Intermittent Recovery Level 2 assessment and it was my first time doing the test, so my performance was a little disappointing. But, to be fair, I was doing it on a wet stretch of asphalt in near-freezing temperatures. I made it to level 16, also known as stage 14.5? for a total of 640m. I would say that I can't wait to give it another go, but it's supposed to be a vO2max test and maxing out isn't always fun. Their formula for estimating vO2max from the beep test, incidentally, puts me at 54.0 mL/kg/min. It's a far cry from what I tested back on 12/13/10 but we'll see if I can't improve it over the next few months.

Bench Press

Bench press: 10 at 110, 8 at 130, 5 at 150, 4 at 140lb

Long Run

6.75mi (10.86km) in 51:20 (7:36 pace)
1mi splits: 8:00, 7:15, 8:00, 7:45, 8:00, 6:45, last 0.75mi in 5:35

Finished 6mi in 45:45 (7:38 pace) and 10k in ~47:50, cf: 7/2/06

25, 2x10, 11x5 pushups

Run

4.5mi in 35:15

1.5mi splits: 10:00, 13:00, 12:15

Ran the first lap hard-ish, then took it easy.

Pullups, Burpees

Pullups: 2x10 strict, 5 strict 5 kipping
10 hanging shrugs, 14 monkey-bar swings
7 chinups, 5 mixed-grip chinups

100 burpees in 6:27
25 rep splits: 1:00, 1:30, 2:00, 1:57
Compare to 12/31/210

25 leg lifts, 25 situps
25 full body crunches
25 crunches R, 25 crunches L, 25 crunches

Yeah, got that iron taste in my mouth again.

HSPU and Pistols

5x5 HSPU to 1 abmat
5x5 pistol squats

I did the first three rounds of pistols with a 15lb kettlebell on my standing shoulder. That got pretty difficult, I haven't done pistols in quite a while.

Jog

3.75mi jog

Run

5mi in 40:05
1mi splits: 7:05, 7:55, 8:00, 8:00, 9:05

Cleans

Warmup: 5 squat cleans 95, 3 squat cleans 125lb

5x(1 squat clean, 2 front squats, 1 push jerk) 135lb

3 rounds for time:
10 clean and jerk 105lb
10 strict pullups
Completed in 8:07
Rounds: 1:45, 2:20, 4:02

Finisher: 30 toes to bar

The Big Chill 2012

5k in 19:46.47 (6:22 pace)
Splits: 5:50, 6:45, 7:11 (6:30, 0:41)
Place: 45th overall
43rd of  827 men
12th of 129 M25-29
Age-graded PLP: 65.24%

Compare to 12/11/10, 12/13/08, 12/8/07

Two women, six kids ages 15-17, and one dude who was 51 all beat my time. The third-place girl also crept up on me in the middle of the third mile. I didn't see her but could tell by her breathing that it was a chick, her huffing was high pitched and shallow...plus a spectator yelled some encouragement to her, saying she was in third place, and that confirmed it was a girl. When we turned the final corner she tried to pick up the pace and push past me, and I'm glad--it gave me some motivation and I kicked into a higher gear when I might have otherwise just coasted. Halfway down that last stretch I caught sight of the time clock, and that's when I knew I'd achieve my goal. I crossed less than half a second ahead of the girl, might have peed myself a little, but broke my PR and felt pretty damn good about it. Stronger than ever, faster than ever. More work to do.

Except the world-record holder finished the race in the time it took me to run the first two miles. Holy crap.

Glamour Muscles

3mi in 20:36 (6:52 pace)
1.5mi splits: 9:50, 10:45

3x10 pullups
5x5 DB single-arm military press 35lb
3x10 DB curls 20lb
3x15 incline situps +25lb

Another DC Run

400m in 1:09
100m walk, 300m jog

3.25mi in 24:30

The first mile in 6:32, the next 0.5 in 3:20, then 1.75mi in 14:38 and you can take off about a minute for red lights. Still not where I want to be, might have to give up on the goal this year and just run the best race I can in the shape I'm in.

DC Run

1.3mi in 10:00 (7:42 pace)

5:00 rest

2.45mi in 17:30 (7:09 pace)
(1mi in 6:15 to 1.45mi in 11:15)

Had to wait at some red lights and got lost at least once, but the mile in the middle was run on the track at a local high school.

Climb

2 hours bouldering and top-rope climbing

Clean and jerk: 3 at 95, 3 at 115, 3 at 135, 2 at 155, 1 at 165lb

2 muscle-ups, 3 L-hang pullups, 3 handstand pushups
50 incline medball situps 15lb