WHITEBOARD – 17 August 2011
Workload:
Out to sea:
No Pool workout for today. Sorry for the inconvenience. It will be back on schedule next Wednesday.
Pebble and dirt:
2 mile Sandbag Carry (1/2 bodyweight)
Notes: Have fun. If you are having any low back issues lower the weight or consider going on a leisurely stroll without weight. Take rest and don’t go for time.
Beyul Training 
This lack of swim programming is exactly why I’ll be doing my workout with Kstar tomorrow.
are you in San Fran?
If so, ask him for my lacrosse ball back haha. I left one there.
Yes, but had to move KStar to Friday.
Ran a painfully slow and jet lagged 2.5 miles instead
Jealous. Have a good time D
Beyultraining.com
85# 2 mile trek
Did first 2 consecutive dead hang muscle ups.
5k run – 29:35 ( PR )
85#
Put down the bag every half mile
max pull-ups (11)
2 mile leisurely stroll (intermittent hand stands) with two fine gentlemen
max pull-ups (8)
4 mile run
MIle 1: 8:32
Mile 2: 17:34
Mile 3: 27:04
Mile 4: 37: 43
First two miles straight. Stopped every half mile after for 1 – 1:30.