Week of April 13 (29)

Monday

Snap back to reality. Rise and grind. 

Morning flow. Clams 20, bridge 12, plank 30 ct. and push ups 15. Yoga. 

Lunch run. D-flex, squats 20 and push ups 15. 5 miles with 6 x 100m strides. Stretch. 

Evening XT. FreeMotion bike level 5, 20'. Strength. Freemotion Lat #80 3x8. Calf #120 3x12. Plank 30ct. Chest #50 3x8. Squat #90 3x8.

Hydration 4/5
Before bed yoga.

Tuesday

Morning flow. Yoga. Clams 20, bridge 15, plank 30ct., push ups 15.

Evening track session. Warm up: 1600m, drills and 8 x 100m. 6 x 200m (0:44.3, 0:45.1, 0:45.5, 0:47.2, 0:44.7, 0:43.9) IR 50m walk. 400m jog. 4 x 300m (1:10.5, 1:13.0, 1:12.4, 1:13.0) IR 100m walk. 400m jog. 3 x 400m (1:41.7, 1:43.6, 1:39.4) IR 100m walk. Cool down 1200m.
Hydration 3.5/5

Before bed yoga. FitStar Hips and back bends. 

Wednesday

Morning flow. Yoga.
Bowling 113, 116. My wrist and elbow hurt.
Evening XT. Life Fitness bike level 6, 20 minutes, 4 miles. Dumbbell press #35. FreeMotion squat #100, 120. Kettlebell swings #35. Leg curl #40. Pull down #100, 120. 3 sets of 5 each.
Hydration 2.5/5

Thursday

At 4 a.m. this morning I woke to my tv turning itself on to an On Demand episode of iZombie. How crazy is that? She eats brains. I now have little bit of a headache.
Evening track session. Warm up: 1200m, drills and 8 x 100m. 1 x 600m (2:40.9) IR 400m walk. 1 x 800m (3:42.0) IR 400m walk. 1 x 1000m (4:37.0) IR 400m walk. 2 x 1200m (5:35.1, 5:32.2) IR 400m walk. Cool down: 1200m. Stretch.
Hydration 4/5

Friday

Today I'm kinda sore, I guess it is from yesterday's track session. 

Recovery flow. Hot tub and deep tissue massage.
Hydration 2.5/5

Saturday

LSD with Roadkill. D-flex, LM, 9 miles at 9:58 pace. The last 3 miles were 9:46, 9:33, 9:31. This was a good run for me. I did a little stretching after, but I will need to do more later today.
Hydration 4/5

Sunday

Noon run. LM, 5 miles easy and stretch.