THREE 11 - 17 (63.3)

Monday 11

Gym Session:

Warm up: C2 3x1’ SkiErg 3x1’, Core: back ext 10, plank 2:20, Strength: press #65 #75 #85 3x5, squat machine #180 3x5

Cycling 12 Miles Easy

1 hour. HR 124. Speed 12 mph. It was fun to be back on the roadie. I did experience some upper back/neck discomfort.

Tuesday 12

My resting HR was 71 last night. It's no wonder my sleeping was off

40 Minutes Easy

4.45 miles. Pace 9:00. HR 160 (this was a little high). The run felt good though

MTB

9.5 miles. 1 hour.

Wednesday 13

I woke up with a left foot niggle, probably due to MTB pedaling. No St. Patrick's Day run for me

Thursday 14

I woke once last night with my heart pounding. My resting HR has been up since Tuesday.

Gym Session:

C2 3x1’, Bench 115 3x5, Nautilus ab 95 3x10, KB gorilla row > deadlift > squat > swing snatch > press 25 3x6, eccentric calf 3x10, pull ups 2 2 1, hip and calf stretch.

Friday 15

I slept pretty good and my resting HR was down to 62. That's more like it.

Windy AF

18.4 windy miles. Speed 15.8. I got a little pissy with the wind and Justin dropping me. It wasn't a bad effort, but it wasn't a lot of fun. 

Saturday 16

Not foot issues so I'm running.

Roadkill Running

6.2 miles. Time 57:40. Pace 9:16.

Gym Session:

Push ups 10, Australian pull ups 10, 1-arm seated row 40 3x7, 1-arm bench 35 3x7, step ups 45, 65, 85 3x5. calf and hip stretch, and foam roll for hamstrings.

Sunday 17

Resting HR 64

Cherokee Spinning

12.6 miles. Time 47:25. Speed 16 mph. Z2 65%.