Monday 29
Week NINE of Las Vegas RnR Half trainingEasy Run
4 miles. Time 36:16. Average pace 9:03. Elevation 114. Average HR 143. Best mile 8:52. Z2 89%. Z3 6%.
Lower body (LB) stretch before bed.
Tuesday 30
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.
Nautilus Explode deadlift 90 110 120 3 sets of 5
Precision Incline press 90 2 sets of 5 110 1 set of 5
Atlantis Squat 180 3 sets of 5
Hammer ISO Shoulder 90 3 sets of 5
Pull down 100 3 sets of 5
Calf, hip flexor, and quad stretch
Gym Session ~25 minutes
BW exercises: squat, backward lunge, bridge, side plank, and mountain climbers.
Nautilus Explode deadlift 90 110 120 3 sets of 5
Precision Incline press 90 2 sets of 5 110 1 set of 5
Atlantis Squat 180 3 sets of 5
Hammer ISO Shoulder 90 3 sets of 5
Pull down 100 3 sets of 5
Calf, hip flexor, and quad stretch
Evening Ride at North Boundary
With the time change coming this weekend this may have been our last after work ride. Maybe we get lights but the cold is coming too.
Morning flow: coffee and hot tub
Gym Session ~25 minutes
BW exercises: squat, backward lunge, bridge, side plank, and mountain climbers.
Paramount hip abduction 100 3 sets of 10
Nautilus abs 95 3 sets of 10
Pull up > knee ups 2 > dips > knee ups 3 > knee ups 4 3 sets each
Stretch: calf, hip flexor, hamstrings, adductors, and glutes
Wednesday 31 Happy Halloween
Where has this month/year gone?Morning flow: coffee and hot tub
Tempo Intervals
3 x 2 miles. 8.5 miles total. Time 1:13. Elevation 107. Average HR 158. Repeats 15:15.6, 15:19.0, 15:13.9. Z2 27%. Z3 65%. Today's goal was to run relaxed. I guess I hit my goal.
BW exercises: squat, backward lunge, bridge, side plank, and mountain climbers.
Paramount hip abduction 100 3 sets of 10
Nautilus abs 95 3 sets of 10
Pull up > knee ups 2 > dips > knee ups 3 > knee ups 4 3 sets each
Stretch: calf, hip flexor, hamstrings, adductors, and glutes
