Virus....

I just fixed the issue with my computer having a nasty virus. I could not even open files on my desktop. It even affected my 'virus protection' software. How ironic...

Anyhow I did the WOD from 2 days ago yesterday.
Complete as many rounds in twenty minutes as you can of:
Run 400 meters
15 L-Pull-ups
15 Hip Extensions
I was going for 5 rounds. I felt this was obtainable when I finished the first round in about 3:45. But using a treadmill that has 10 safety features on it will add time to your overall run time. I also still have this unforgiving upper respiratory infection. I ran at a pace on the treadmill of 9.3 miles an hour with an incline of 1.0 and all L pull ups were just that I formed an L with my lower body than did a chin over the bar pull up. I did not kip, and there was no L ups, where the body forms the L as you pull to chin over bar. Well needless to say the L pull ups got me. The hip extensions were easy and fast. Anyhow I finished the WOD with 4 rounds plus the 400m run and 2 L pull ups. Now to prep myself mentally for the 'filthy fifty'.

Sunday Run

Ran a short 10k really it was only 4.5 miles. I ran along the river against the wind on the way out and then it was really nice on the way back. Minus the wet shoes, and patches of ice the run was a good one. My speed was not the greatest but form was pretty good. Focused on POSE and posture. Total time was 40:17, which brings my average mile time to almost 9 minutes which is very slow for me. But weather conditions and the ability to stop 'because it sucks' is always a factor. Anyhow, need a good running partner for these longer runs, I enjoy running and do not mind it but when it comes to speed on anything over a mile I just talk myself into slowing down and enjoying the scenery..... Need to run in a race,