September 8, 2015

Back to SUPER FREAKIN' HOT here in LA. OMG. Hit it hard for this little session today:

A. Shoulder Scap Routine: https://www.youtube.com/watch?v=vsiNm3WekCo

• done

B. Free Standing HS technique work for 10min 

• Some video of attempts:
• https://youtu.be/_P4jN2PDL8Y
• https://youtu.be/slxg_GrcERc
• https://youtu.be/s9HHqikMa8E
• https://youtu.be/cfADDfhedgw

C. Ido Portal Locomotion Work for 20min 

• for some reason I didn't see this - didn't do! I noticed after...

+
Assault 10 sec for max output (record wattage, calories)
rest 3min 
x 3 sets
rest as needed
Assault 10min for max calories 
*scored as two separate events. 1st 5minutes is its own score so be sure to record cals at that mark, then record total cals at 10min mark plus avg watts
If possible, record HR metrics for this. 

• Set 1: 10 Sec - 1076 Watts (forgot to get cals)
• Set 2: 10 Sec - 1106+ Watts (forgot to get cals)
• Set 3: 10 Sec - 1043 Watts (forgot to get cals)

10 MIN MAX EFFORT:

• 5 MIN MARK: 41 CALS
• 10 MIN MARK: 81 CALS / 3.2 Miles / 189 AVE WATTS / 19.4 AVE SPEED

BECAUSE I HAVE A 5K COMING UP - decided to run. But stopped at 1.07 miles it was too damn hot. I was shuffling: 10'53 average pace - ugh. This is going to be a rough run for me!