AO: Rock-N-Root

When: 09/25/2023


Number of Pax:

Pax Names:

Number of FNGS:

FNG Names:


The BackBlast:

AO: ao_rock-n-root
Q: Bunsen (F3 FoCo Nant’an)
PAX: Go Blue, Bunsen (F3 FoCo Nant’an)
FNGs: None
Running is a great way to get in shape…obviously. However, one can be intentional about how to focus on cardiovascular fitness. One school of thought looks to bringing the hr up and down through various interval stresses. YHC decided to give this a go! The gloom was chilly, however 2 PAX were cheerful and ready to warm themselves with the morning run. YHC announced the workout intentions and we got after it:


Gentle static stretches while the rules of the run were explained, and we hit a warm-up pace jog. We went almost 0.5 miles and stopped to do some dynamic stretches and allow our hr to come back down below 120. After a minute or 2, we started.

The route was the ridge loop. We were to run 4 x 1000 m (0.62miles) intervals. After the 1000 m, PAX slowed to a walk until YHC hr lowered down to 120 bpm (Go Blue’s hr was roughly the same, maybe slightly higher…but his heart has to pump so much higher than YHC!!!). After four rounds, we jogged back to the flag. A total of 4.5 miles were gained.

Quick stretches and a pic.


Held during the run, tbh. We shared our weekend adventures.

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