TEN 22 - 28 (64.9)

Monday 22

Week EIGHT of Las Vegas RnR training.

Justin was having foot issues so we adjusted our schedule and I rode the Domane. 

Greenway to Warehouse

15.4 miles. Time 1:08. Speed 13.6. Elevation 216. Average HR 127. Z1 73%. Z2 26%.

Tuesday 23

I had sleep issues and a coughing fit last night. I hope I'm not having a setback. 

Morning flow: MR feet, calves, hamstrings, and quads. Ankle and hip mobility. Ankle strengthening.

Evening Run

DFlex, curb squats, and drills

8 miles. Time 1:14. Average pace 9:14. Elevation 314. Average HR 144. Z1 79%. Z2 14%

Light stretch and curb squats

Before bed flow: LB stretch

Wednesday 24

Morning flow: MR feet, calves, hamstrings, and quads. LB stretch. Ankle and hip strengthening.

Wednesday Fartlek

DFlex and drills. 

4.25 miles. 12 x 1 minute at 5k pace. Elevation 54. Average HR 151. Average pace for intervals 6:51. Z2 46%. Z3 49%. 

Light stretching

Thursday 25

Morning flow: MR feet, calves, hamstrings, and quads. LB stretch. Ankle and hip strengthening.

Gym Session ~25 minutes
BW exercises: squat, backward lunge, bridge, side plank, and mountain climbers.
KB deadlift #70 3 x 7 > SkiErg 100m x 3
KB Row > snatch lunge #25 3 sets
KB snatch > swings #30 2 sets left knee pain
Free Motion Chest #40 > Lat #80
Knee extension #35 3x8 > Leg Curl #40 2x5

Sinkhole > Boulder

Two sessions. Two PRs.

Friday 26

RPM

45 minutes. Average HR 138. Z2 78%. My goal was to get in some spinning and keep my HR under 150. I was over a couple times, but overall I feel good about effort level. 

Easy FOUR

LS. 4 miles. Time 34:07. Average pace 8:31. Elevation 32. Average HR 150 (a little high). Best mile 8:18. Z2 65%. Z3 33%.

Saturday 27

Fast Finish Long Run

Pre-run flow: LB stretch. Ankle and hip strengthening.

12 miles. Time 1:46. Average pace 8:50. Elevation 360. Average HR 151. Best miles 7:41. Z2 59%. Z3 35%. 

Sunday 28

Netflix and recovery.