Monday 15
Week SEVEN of Las Vegas RnR training.
Morning flow: MR feet, calves, hamstrings, and quads. Ankle and hip mobility. Ankle strengthening.
Balter Run
LMLS. 6 miles. Average pace 9:10. Best mile 8:26. Elevation 240. Feels like 75. Average HR 148. Zone 2 64% Zone 3 32%. LS and light stretching.
Tuesday 16
I slept with calf compression.
Morning flow: MR feet, calves, hamstrings, and quads. Ankle and hip mobility. Ankle strengthening.
Gym Session ~20 minutes
BW exercises: squat, backward lunge, bridge, side plank, mountain climbers, and superman.
SkiErg 100m KB swings #25 reps 8 (3 sets each)
KB squat > curl > tricep ext > halo (3 sets of 5)
KB clean press #25 #30
Calf stretch
Morning flow: MR feet, calves, hamstrings, and quads. Ankle and hip mobility. Ankle strengthening.
Gym Session ~20 minutes
BW exercises: squat, backward lunge, bridge, side plank, mountain climbers, and superman.
SkiErg 100m KB swings #25 reps 8 (3 sets each)
KB squat > curl > tricep ext > halo (3 sets of 5)
KB clean press #25 #30
Calf stretch
Wednesday 17
Morning flow: MR feet, calves, hamstrings, and quads. Ankle and hip mobility. Ankle strengthening.
Tempo Intervals
LMLS and drills. 3 x 2 miles. (15:33, 15:20, 14:53). Feels like 70. Average HR 158. Zone 2 37% Zone 3 56%. LS and light stretching.
Thursday 18
Morning flow: MR feet, calves, hamstrings, and quads. Ankle and hip mobility. Ankle strengthening.
Gym Session ~20 minutes
BW exercises (warm up): squat, backward lunge, bridge, side plank, and mountain climbers.
Leg Press #90 1 x 10, #180 2 x 10
Press #65 #75 #85 3 x 5
Nautilus Compound Row #125 3 x 5
Hammer Leg Curl #30 3 x 5
Eccentric calf 3 x 10
Calf stretch
Precor Chest #90 #100 #110 3 x 10
Gym Session ~20 minutes
BW exercises (warm up): squat, backward lunge, bridge, side plank, and mountain climbers.
Leg Press #90 1 x 10, #180 2 x 10
Press #65 #75 #85 3 x 5
Nautilus Compound Row #125 3 x 5
Hammer Leg Curl #30 3 x 5
Eccentric calf 3 x 10
Calf stretch
Precor Chest #90 #100 #110 3 x 10
Gravel and Single Track
14 miles. Time 1:36. Average HR 151. Elevation 747. Z2 31%. Z3 57%.
PR on NB to Wheat Single Track (7:45)PR on Big Oak to Wisconsin (1:32)
Friday 19
Ride Brick
Sub greenway some roads. 14 miles. Time 1:05. Elevation 415. Z1 100%.
Run Brick
4 miles. Time 33:29. Average HR 137. Elevation 122. Best mile 8:11. Feels like 59. Z2 52. Z3 16.
Saturday 20
Pre-run: MR quads, calves, and hamstrings. Foot mobility.
Long Run with Fast Finish
10 miles. Time 1:28. Average pace 8:49. Last 3 miles 8:30, 8:21, and 7:43. Average HR 151. Elevation 264. Z2 59% Z3 36%. Light stretching. MR and stretching after.
Golf tournament with Justin, Jud, and Jimmy. Lots of fun and a few good shots.
I’m too hot. I had alcohol but not since probably 9:30. It was a very busy day. I was extremely tired when I went to bed. I was wearing ear plugs.
I wish these would go away.
It’s 2:37 and I’m still awake. The anxiety has gone away.
I forgot to take my sleep aid. I’m still hot.
I finally got some sleep. Up at 7:30.
Golf tournament with Justin, Jud, and Jimmy. Lots of fun and a few good shots.
Sunday 21
It’s 12:59 AM and I’m having an anxiety attack. It’s not a bad one but it’s frustrating because I felt it coming on and couldn’t stop it. It’s almost like I initiated it.I’m too hot. I had alcohol but not since probably 9:30. It was a very busy day. I was extremely tired when I went to bed. I was wearing ear plugs.
I wish these would go away.
It’s 2:37 and I’m still awake. The anxiety has gone away.
I forgot to take my sleep aid. I’m still hot.
I finally got some sleep. Up at 7:30.
