Last Thursday our firm had its emergency-drill “walkdown.” People were supposed to walk all the way down the stairs from our floor-37 and higher offices to the street. I think about 20 people did it. Last year it was a third of the firm, and I thought that was pathetic, so this year I don’t know why they even bothered doing it again. Erika and I walked up again, as we did last year.
Last year’s times: 6:52 down, 8:28 up.
This year: 7:04 down, 7:54 up.
Erika passed me in the last five flights and beat me by five seconds. I found that last five flights exhausting, and started to get the feeling I wasn’t getting enough air, which I sometimes get when running. I think my time was faster this year because I took the steps two at a time at first, though without running, and because Erika was right with me the whole time. Last year she was behind me a bit more.
Last night we did three sets of three deadlifts that were supposed to be heavy, but not going for a max. I lifted 70, 80, and 90 kilos. Then we went outside and ran about ten 25-meter sprints. We ran not hard toward the first cone, then accelerated 25 yards to the second cone and decelerated, then walked back. We were not supposed to go all out as fast as possible, but pretty fast. It’s hard to gauge something like 80 percent of max when it’s your running speed. Afterward I practiced cartwheels and handstands for a little while.
I love deadlifts and sprints because I feel halfway competent at them, unlike more technical lifts and longer runs. But around 9:00 last night a dead tiredness descended on my and I felt like I’d die if I didn’t go… to… bed… right… now… so I was asleep before 10:00. Aaahh.
Last night we did ten sets of 10 back squats, adding weight each time. I started with the 20-kilo bar and ended with 61.5 kilos, just a few pounds over my body weight. I squatted that six times, took a break, then finished the last four reps. My other sets of 10 were all unbroken.
My single-rep max back squat was 85 kilos last August.
Last night we did a circuit-style workout with six drills. The drills other than the rowing were timed by the person on the rower. I like these workouts. We went through the whole circuit once and then Dave decided to do another round. It was hard to do it all again, but most of the rowing times were slower so in some drills it was possible to do more the second time in spite of being tired.
Bent-over dumbbell row, 20 lbs.both times: not sure how many reps–approx. 40 and 35
Push-press, 25 lbs, and 20 lbs.: approx. 33 and 45 (used a lighter weight the second round)
Row 500: times were 1:55 and 2:03
Push-ups: 33 and 35 reps
Box-jumps, 20 inches: 42 and 26 reps
Deadlifts, 60 kg: 15 and 18 reps
Afterwards, I went outside and ran three sprints of an unmeasured distance–from the corner to the green dumpster. They were slow because of the workout, and my left thigh felt like it was being pulled, so I didn’t do any more. I think I need sprint practice to improve the rest of my running. Most of our runs are 400 meters and when they’re part of a workout containing other drills, I get so tired that my runs turn into staggering jogs.
After the sprints I practiced some handstands and the backbend (bridge) position. I seem to be getting stronger at pushing up into a high position, but I need to take another picture to see if my shoulders are looking any more open and flexible.
I was sleeping so soundly this morning when the clock-radio came on that it took me two minutes to hear it.