WHITEBOARD – 5 October 2011
Workload:
4x400m Run
*Rest 90s in-between sets
Rest 5 minute, then:
3 Max rep sets daedhang chin-ups
Notes: Since I am back on the board, writing “have fun” takes on a whole new meaning. I am not looking forward to this…
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Meta
Beyul Training 
dammit, should be an o-fer day for me…maybe
This is terrible…
booya. anyone know if the high scool track is open around 6:30 tonight?
only for the creepers.
Great, so you, Tom, and Ralph, will all be there to time my sub 1:15 400’s.
Let Ralph and KD know I can’t make it tonight.
1:15, 1:14, 1:17, 1:19
15, 8, 9
runs at the track, and pull-ups at the bars next to the track. definitely felt like a creeper. I think I saw Ralph snooping around in the bushes.
1:34 1:40 1:39 1:45
8 5 4 = 17
Improvement from 1:40 1:42 1:46 1:56 (2011-07-25) https://beyultraining.com/2011/07/24/whiteboard-25-july-2011/
That’s a big drop. Nice job.
1:17, 1:27, 1:23, 1:30
21, 9, 9…39
OM1 K 1
WTD
OM 4 K 1
1:11 1:22 1:18 1:22
20 8 6
1:15.84,1:27.19, 1:30.16,1:34.02
cu- 14,8,4 – 26
Interesting GPS watch distance calculations measured and noted:
lap 1: .24 miles should be equal to last lap in distance
lap 2: .27 miles should be same as 3rd in distance
lap 3: .25 miles should be same as 2nd in distance
lap 4: .24 miles equal to first in distance
So based on this:
Lap 1 marker is 386.24256 meters = .24 miles
Lap 2 marker is between 434.52288 (.27) and 402.33600 (.25) – 32 meter discrepancy??
So the theory is that the first lap is a little short and the second is a little long. All based on the accuracy of the GPS watch of course.
1:14
1:37ish
1:40ish
1:44ish
pullups : 15 – 7 – 8
Snatch Pull + Snatch (2+1) – Worked up to 225 for a couple sets
1:20, 1:30ish, 1:35ish, 1:31ish
chind-ups: 18-8-5