TWELVE 9 - 15 (52.8)

Sunday 9

Week FOUR. Snow day. Recovery day. Feeling guilty day for being a slug.

Monday 10

It's Monday and I have no miles!

A.M. flow: MR feet, calves, hamstrings, right glute, and right hip flexor. Side plank / clam banded combo 15, 10. Banded bridge 10.

Recovery Ride

Indoor, 30 minutes, ~7 miles

Tempo Repeats

3 x 15 minutes. Pace or repeats 7:30. Niggles right hip glute and flexor. Cadence for repeats 175-181. Z3 70%. This was a challenging effort for me. 

Tuesday 11

A.M. flow: MR feet, calves, hamstrings, right glute, and right hip flexor. Side plank / clam banded combo 20. Banded bridge 15. Banded clams 10.

Gym Session ~30 minutes
BW exercises: plank, bridge, hip abduction, clams, mt. climbers, and plank with shoulder taps.
Hip stretch
KB deadlift #70 3 x 5
KB squat #25 3 x 5
Calf stretch
Single arm cable press #20, 22.5, 25 3x10
Single arm cable row #25 3x10
KB row > clean > press #25

Recovery Run

Even though I was Z2 87% I may have been a little fast. It's a tough call to say what easy pace really is or isn't. Niggles: same as Monday plus my right calf. 30 minutes. Pace 9:08.

P.M. flow: Lower body MR with Hypervolt 

Wednesday 12

A.M. flow: MR feet, calves, hamstrings, right glute, and right hip flexor. Side plank / clam banded combo 20. Banded bridge 15. Banded clams 10. Banded lateral walk.

Hank's Loop

LMLS. 6 miles. Time 55:12. Pace 9:12. Cadence 166. Niggles: Right side high hammie only with fartleks, right calf was the same. Stretch and cool down. 

Thursday 13

Recovery day.

P.M. flow: 10 minutes of gentle yoga

Friday 14

Innsbruck Zwift

This is my first trainer ride. I like it. Just under 9 miles. Time 31:19. Speed 17.2. Elevation 440. Watts 124.

Knox/Blount Greenway

Discovered a new and very enjoyable loop today that featured a grass cross country course. Two thumbs up for this course.  4.5 miles. Time 40 minutes. Pace 8:57. Elevation 142. HR 147. Cadence 168. Stride 1.07. Z2 66%. Z3 28%.

Saturday 15

Long Run

We got rained on a couple times. A little slower than last week, but I felt much better. 15 miles. Time 2:19. Pace 9:16. Elevation 499. HR 152. Cadence 168. Stride 1.03. Z2 51%. Z3 45%. 

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