It was a beautiful, sunny late afternoon in Costa Mesa and I had a great position on the grassy infield.

Of course it wasn’t the ponies or even the ‘hounds on hte track but Val and a couple groups of Snail’s Pace runners getting ready to do tempo and sprint sessions. Oh, and there were a few people like me, plodding along.

From my deadift debacle of a couple of days ago, my "tweaked" back is a disk herniation in the same place where it got injured before back in the day when I was running races. This one is not as bad as it could have been, but nevertheless must be respected. I did get a reprieve from doing another session of Tabata sprints so instead I did another type of Tabata-style workout preceded by 4 laps around the track, each lap progressively better.

After the laps, I did a couple CF warm-ups and went right into 4×4 minute Tabata groupings. (Actually, 3 since the last one was not all the difficult). The number appearing after each exercise indicate the lowest number of reps I got for one 20 second interval.

Push-ups-11, sit-ups-10, squats-15. I concluded with just holding a plank position.

The objective of getting a good metcon workout without aggravating an injury was accomplished. By the time I finished, Val was on her cool-down laps. Good times!

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