Monday 3
Today begins 10 weeks of half marathon training.
Push ups, abs, and mobility circuitHank's Loop
LMLS. 6 miles with 4 x 20s pick-ups in the last mile. Average pace 8:54. Fastest mile 8:46. Elevation 178. Average HR 152. Feels like 72.
Tuesday 4
MTB Riding at North Boundary
We did a couple of sessions on Bolder. Road up Wisconsin, this was tough. Elevation 721.
Wednesday 5
Housekeeping: myofascial release (MR) for calves, quads, and hamstrings
Trail Running @ SoKno
Our goal was to do the social run, but the distance didn't work out. We got in about an hour of running. Elevation 566.
Single leg step squats 2x5
Thursday 6
Housekeeping: MR for calves, quads, and hamstrings
Riding from Storms
We got ready at the Community Center with the plan of riding down the turnpike. Unfortunately, the sky's were threatening to the west. Change of plans. Head east to the marina. Fortunately the storm never hit, but we had some serious head winds on our way back.
Friday 7
Push ups, abs, and mobility circuit
Easy Run
Single leg step squats 7. Leg swings. 4 miles. Average pace 8:45. Elevation 62. Average HR 139. Feels like 70.
Saturday 8
Push ups, abs, clams, and mobility circuit. MR for lower body.
Morning Roadkill Run
Single leg step squats 8 and LS. 8 miles. Averager pace 8:58. Elevation 196. Average HR 146. Feels like 72.
Gym Session
Deadlift#75 5 #125 3x3
Clean with press #75 3x5
Legend pull down #90 3x10
Low row #85 3x5
Stretch: calves
Deadlift#75 5 #125 3x3
Clean with press #75 3x5
Legend pull down #90 3x10
Low row #85 3x5
Stretch: calves
Sunday 9
Recovery day
