ONE 20 - 26 (54.0)

Sunday 20

Week TEN of MBM training. Recovery from Calhoun's, some hot tub, some Hypervolt, and a recovery run.

Recovery Run

Nice warm up of squats, reverse lunges, lateral steps, and calf raise with some strides and drills. Distance 3.3. Time 30 minutes. Pace 9:06. HR 144. Z2 77%.

ST: 20 minutes. Core and mobility. Press #65 3x8 and squats #135, #115 3x6. KB deadlift #60 3x8 and KB swing to snatch #25 3x5. One-arm low pulley row #40 3x6.

Right calf soreness: Myofascial release and hypervolt

Monday 21

Right calf soreness: Myofascial release and hypervolt

Recovery Run One

Warm up of squats, reverse lunges, lateral steps, calf raise, some strides, and LS. Foam roll.

Distance 3.2. Time 30 minutes. Pace 9:09. HR 133. Z2 67%.

Recovery Run Two

Limited warm up. Distance 4.4. Time 40 minutes. Pace 9:09. HR 146. Z2 95%.

Tuesday 22

Right calf soreness: Improving. Myofascial release and hypervolt

Intervals

This may have been my hardest workout ever. Warm up: Squats, lateral steps, strides, drills, ankle mobility, and hypervolt. 10 minutes up. 15 minutes threshold (7:30 pace). 5 x 1k (4:34, 4:37, 4:39, 4:36, 4:38, sub-7:30 pace). 15 minutes threshold (7:42 pace). 5 minutes down. No niggles.

P.M. flow: Stretch and hypervolt

Wednesday 23

I stayed up too late but I slept ok. No niggles, just tired.

A.M. flow: stretch

Zwift NYC

Distance 9.7. Time 45'. Speed 12.6. Elevation 879. Power 109.

Thursday 24

Recovery day. Zombie like. Tired.

Friday 25

Recovery Run

Warm up: Squats, strides, reverse lunges, eccentric calf, and drills. Distance 4.2. Time 40 minutes. Pace 9:28. Elevation 291. HR 141. Z2 83%.

Saturday 26

Pre-run: Ankle and hip mobility. Bridge, clams, and plank.

Twenty Miler Number One

Distance 20. Time 3:10. Pace 9:30. Elevation 661. HR 161. Z2 25%. Z3 62%. I was very pleased with this effort.