View Workout (Joe Uhan)

Return to Log

3x 2K Quarry Tempo with BGD

October 5, 2022 (Morning)

Exercise Type: Run

Weather: almost chilly then nice

Comments:
BGD picked me up at 6am and we drove to Quarry for this run. Time was at a premium, since he drives his girls to school. Did 2K warm-up, which felt OK, then some light drills. No strides.

3x 2k going uphill-down-up (relative to the grade), which included a solidly steep final quarter-mile on the westbound (up) section.

I let him pace and basically held on. Paces roughly:

* 6:5x (up)
* 6:3x (down)
* 6:2x! (up! including 6:17 for the flattish uphill before the final up)

Felt decent. Noticed when I:

1. Got into my hinge ("firecracker") AND
2. Got centered (pelvis left)

it made a big difference in my efficiency, particularly going uphill...which otherwise I SUCK at!

Having Jake there really helped, not just for pacing but comparison!

Cooled-down only a half-mile then drove back.

Rest of the day:

• home to assemble furniture
• to the office
• to the gym/weights
• car wash
• Staples: bought a desk chair!
• lunch
• furniture shopping (leads, but nothing solid)

SYSTEMS

PHYSICAL
• run
• weights

CREATIVE
• r-log

SOCIAL
• run with Jake
• set up a weekend beer with John O
• texted with Gloria a bit (as well as Aneta and Erin)

CAREER
• posted on social about the clinic
• sent (some) invites for tx, and squared away Bruce's for tomorrow