AO: Other
When: 12/30/2025
Number of Pax: 4
DR Names:
Number of FNGS: 0
FNG Names:
QIC: DuckHunt
Introduction
:black_diamond:Black Diamond: Threshold Ladder :black_diamond:
📍 AO: 10 Drops Coffee
📆 11-30-2025
⏰ Time: 0500–0600
☕ Bonus: Coffee on-site when we’re done
This is a repeat of my 11/25 Q — a Heart-Rate Zone Threshold Ladder,
🔁 Format
Each round cycles:
Recovery → Tempo → Threshold
we add one minute to EACH zone every round.
This stacks up into a humbling 6.5–7 miles
🏃♂️ ALL PACES WELCOME
This is Black Diamond intensity — NOT Black Diamond speed. Your speed is determined by your effort/heartrate
If you’re not a gazelle, simple plan:
👉 Turn around at 0535
👉 We’ll scoop you up on the return
❤️🔥 Zones (general guide)
• Recover(Z2):Smooth, conversational
• Tempo (Z3): Strong but controlled
• Threshold (Z4): Right under redline
aaaaaannnd yes… amazing coffee when we’re done
Warm-O-Rama
Willie mays hays
quad stretches
motivatirs x5
side shuffles
butt kickers
high knees
The Thang
1 minute recovery run
1 minute tempo
1 minute threshold
then
2 minute recovery run
2 minute tempo
2 minute threshold
then
3 minute recovery run
3 minute tempo
3 minute threshold
and so on
Circle of Trust
If tomorrow I lost the identity that others respect about me, what part of my character would remain?
Is that the person I want to be?
Identity is the version of you the world sees and reacts to.
Character is who you are when the world goes quiet
If no one ever thanked you… would you still serve?
If no one ever noticed… would you still push yourself?
If no one ever admired you… would you still do what’s right?
If you lost every title… would you still know who you are?
If the answer scares you — that’s not failure.
That’s clarity. And clarity creates direction.
Naked Man Moleskin
Great effort by all and kudos for doing the hardshit in the cold!