Wednesday - June 24

Road Run
 - 3 miles
 - time 23:34
 - 7:44 min/mile

Erg - drag factor #3
 - 20 minutes
 - 5090m
 - 1:57.9 ave/500m


Later in afternoon......

HangBoard - Beastmaster phone app
 - 7 sec. Work / 3 sec. Rest x 7 hangs
 - 2:30 rest between positions,
 - 6 different positions (jug, sloper, 3 fingers, middle 2, 4 finger medium edge, round sloper)
 - then 6 minutes rest.
 - Repeat 3 times
 - 1st series - no assistance needed
 - 2nd series - 30# reduced on 'middle 2'
 - 3rd series -  30# reduced on '3 fingers', 55# reduced on 'middle 2'

Expand the Hands bands

Hangboard felt stronger today. Ready for Seneca next Thursday.