Today I took a few seconds off of my Punisher time.....previous record was 32:18 and today was 32:00. Doesn't sound like much, but this is one serious vertical climb. It still pales in comparison to Todd's just over 20 mins, but I'm good with it.
I also re-checked the distance and elevation gain and came up with 1.14 miles with a 1480 ft elevation gain.....that's almost 1300 ft/mile elevation gain.
Of course, you also have to add in the short hike/run to the trailhead and the 3 mile run back down to the park.
"Feelin' Alive!"
~Patrick
General Notes and Common Terms
The Beast -- a 1/3 mile long paved mountain goat trail that my clients like to call their driveway -- difficult enough to walk up and a real killer to run.
Elmo -- a residential street that a couple of clients live on that's about as long as the Beast and, although it is a hill, it's not nearly steep enough to have the word "beast" associated with it -- thus the name "Elmo".
The Punisher -- a narrow forest trail that gains about 1500 ft elevation in a little over a mile. The full circuit includes a run/hike of about 1 mile to get to the trailhead and about a 3 mile run/hike to get back down. This makes the Beast and the Table Rocks seem like a walk in the park.
Tabatas -- high intensity interval protocol where an exercise is done at full 100% intensity for 20 seconds followed by 10 seconds of rest -- the default number of these intervals is 8 -- done properly, these will knock you on your butt!!
Various Random Activities (VRAs) -- these may include such things as gardening, housework, ADL, XST, ASA, short walks, etc........use your imagination.
Abbreviations -- DB=dumbbell -- BB=barbell -- SB=stability ball -- KB=kettlebell -- MB=medicine ball -- SLDL=straight (or stiff) leg deadlifts
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