Monday 1
Recovery day. Resting HR 66
Gym Session
Abs and hips 100 reps, Free Motion Calf #140 3x12, Cable chops and rotation 50 reps, Single arm press #35 3x5, Swiss Ball Hamstring Curl 3x10, Step Squat 3x10Tuesday 2
Resting HR 68. Morning flow: mobility
5 Easy with Strides
Pre run: LMLS and drills. Z2 83%. Mile 3 was a little too fast 8:46. This was my second run in the Cliftons. So far I've experienced no foot pain. HR 145. Post post: stretch.
Wednesday 3
Resting HR 61. Weight 169.8. Morning flow: Ankle and hip mobility. Push ups 16. Plank 1 minute
Tempo Tuesday
Pre run: LMLS. 2 up. 2 x .25 (1:45.6, 1:52.0) .5 (3:45.8) 2 x .25 (1:48.2, 1:45.7) .5 (3:35.0) 1 down. Z2 63%. Z3 30%. Z4 2%. GCT improves with pace.
Thursday 4
Resting HR 65
Evening Ride on Cherokee
8 Strava segment PRs.
Friday 5
Resting HR 68. Afternoon flow: Ankle and hip mobility. Push ups 20. Plank 1:15Crafter's Brew Loop
Feeling better today. 7.4 miles. Time 1:07. HR 149. Z2 65%. Z3 32%.
Saturday 6
Resting HR 72. It wasn't a good night for sleeping. Morning flow: Ankle and hip mobility. Push ups 15. Plank 1:20
Roadkill Running
6 miles. Time 55:38. HR 145. Z2 95%.
Butterflies for Hope
33.75 miles. Time 2:15:12 of quad burning. Elevation 1975. Speed 15.0. Z2 80%. Z3 11%.
Sunday 7
Resting HR 69
Gym session: Plank 1:25 push ups 17. Paramount lower back #80 3x8. Nautilus Compound Row #125 3x8. Bench #115 5, #135 2x4. Dumbbell press #30 6, #35 2x5. KB goblet squats #30 3x5. Abs and hips 100 reps. Hammer kneeling leg curl #30 2x7
Gym session: Plank 1:25 push ups 17. Paramount lower back #80 3x8. Nautilus Compound Row #125 3x8. Bench #115 5, #135 2x4. Dumbbell press #30 6, #35 2x5. KB goblet squats #30 3x5. Abs and hips 100 reps. Hammer kneeling leg curl #30 2x7
