Intervals

warm up
1/4 mile jog
running specific drills

8 rounds 30 sec on 20 sec off on treadmil
speed – 8m/hr ,  12km/hr
incline 10.5

I had the speed at 9 initially but had to drop it after the 3rd round.
I didn’t feel too strong during, I guess I didn’t recover enough from the previous workout but I needed to get it in. I guess I should have set priority to this one as the 1/2 marathon is my main goal at the moment but my inner self will always shy away from the running.

you live and you learn.

rest 5 mins

skill
handstand practice 5 mins – slowly getting more solid. I still cannot maintain a freestanding one for longer than about 3 seconds.
As with everything, it will come, its just about putting in the time.

 

john

 

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    Howdy! ? know this is kinda off topicc nev?rtheless I’d figured I’d a?k.
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    Good post ?owever , ? was wondering if you c?uld write a litte more
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    G?od ?ay! I know this is kinda off topic but I w?s wondering if ??u knew whe?e I could get
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    ?rite more, thats all I have t? say. Literally, it seem? as t?ough you relied ?n th? video to mame y?ur point.
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    Toda?, I went to t?? beach front with m? children. I found ?
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    ?he ot?er ?ay, ?hile ? w?s at w?rk, my cousin stole m? iPad ?nd
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    ? was wondering if you ?ve? t?oug?t oof changing the structure ?f y?ur website?
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    If ?o how do you reduce it, ?ny plugin or ?nything you can recommend?
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    ?h?? design is steller! Yo? definitely know how to? keep ? reader entertained.

    ?etween yo?r wit and your videos, ? w?s almost moed t? start
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    I’m tru?? enjoying t?e design and layout of ?our website.
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    ?reat w?rk!
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    Thank you
    H?llo, I think yo?r blog mig?t be havung beowser compatibility issues.

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    Wonderful blog! I found it while surfing around on Yahoo News.
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    ?ood d?y! ?his is kind of off topic ?ut I ne?d soome h?lp from an established blog.

    Is it difficult to ?et upp yur own blog? I’m not ve?? techincal but
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    Hey! Quick question t?at’? entirewly off topic.
    ?o you know h?? to mak? yohr site mobile friendly?
    ?? weblog l?oks weird when viewing from my iphone.
    ?’m trying to find a template ?r plugin t?at might be abl? t? resolve this ?roblem.
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    I’m not tyat mu?h off a internet reader to b? honest but
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    I love y?ur blog.. ver? nice colorrs & theme. Didd you design this
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    cheers
    Wow! ?his blog l?oks exactl? like m? old one!
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    H?llo justt wanted to ?ive youu a brief heads up and let you ?now a few of the pictures a?en’t loading properly.
    ?’m nnot sure ?hy ?ut I think itss ? liinking issue.
    ?’ve tri?d it in two different browsers and b?th show
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    ?i are using WordPress foor ?our site platform?
    ?’m new to the blog wo?ld bbut I’m tr?ing to get starrted ?nd set uup my own. Do yoou require any coding expertise to make y?ur
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    Hey t?is is somewhat of off topic ?ut I w?s wondering iff
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    ?’m starting a blog ?oon ?ut have no coding experience soo ? wanted
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    ?ny hel? wou?? be enormously appreciated!
    ?i there! I just wanted to a?k if you eve? hhave any issues ?ith hackers?
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    Hello! D? youu know if they make ?ny plugins to ssafeguard
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    Hey t?ere! Do ?ou know iif they make any plugins to he?p with SEO?
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