Sunday

woke up and felt good. got to the gym early and had plenty of time so decided to kick a bit of a long one.
mainsite wod was helen. i dig this wod. we only have a 1 pood kettlebell but otherwise done as rx'd.

treadmill
run 5k
started out just to warm up but felt good and figured i would get some miles under my legs. not a record breaker but a solid endurance pace 5k.

strength warm up
3 rounds
20 push-ups
20 air squats
just to get the muscles ready

mainsite wod
"helen"
3 rounds for time
run 400m
21 kb swings
12 pull-ups

used a treadmill set at 1% incline
used a 1 pood kettlebell
pull-ups were kipped a little but more strict

9-10 minutes. used wall clock so not exact
felt great thru this entire workout. just moved from station to station. all kb swings and pullups were unbroken. very happy with this.

cash out run
run 5k
figured i would push the mileage up and did another 5k. slightly faster than the first only cause i was warmed up and started at a higher pace. felt good and pushed it out.

excellent work out.

problem.
my right foot feels like i pulled a muscle in it. have some heel pain as well which i expected from the mileage. the muscle pain is in the side of my foot and quite sharp. took some advil and iced it down good. hoping it gets better. argh.

read Marcus Luttrels book over the weekend. OUTSTANDING!!!!!