FOUR 15 - 21 (79.6)

Monday 15

Resting HR 64. I had trouble getting to sleep and was a bit tired this morning.
The Boston marathon was, as always, very motivating. I'm looking forward to running it next year.

5 Easy and 1.25 Aerobic

Splits 9:11, 9:02, 9:12, 9:03, 9:01, 7:57, 8:03 for the final quarter. My cadence didn't change for the aerobic only my stride length. 

Tuesday 16

Resting HR 59. Day 19. Activities 23 and 24. Feeling good and feeling strong. I have decided to take this Friday off. That's 21 on 1 off.

Greenway on the Greenie

12.4 miles. Time 1 hour. Speed 12.2. Avg HR 110. 

Easy Run

3 miles. Time 26 minutes. Pace 8:42. Avg HR 149. Z2 45%. Z3 49%.

Wednesday 17

Resting HR 63. Morning flow: flexibility and mobility 10 minutes.

Workout Wednesday

6x800 (3:27, 3:24, 3:23, 3:22, 3:20, 3:19) Impressed that I got faster on each effort.

Gym session
Bench #115 5, #135 4, #145 3, Dumbbell press #30 3x5, KB goblet Squat #40 3x5, Paramount lower back #70 3x5 > Nautilus Compound Row #125 3x5, Curls #25 5, #22.5 4, #20 3, Hamstring and calf mobility, Clams 20 > hip abduction 15, foam roll calf and hamstrings

Thursday 18

Resting HR 67. Morning flow: mobility and flow for 10 minutes

Sinkhole to Boulder x 2

Easy effort lots of fun

Friday 19

Recovery day. 21 on 1 off. Resting HR 65.

Saturday 20

Resting HR 61. Good sleep. 

Roadkill Run

LMLS. The intention was to run easy pace. 10 miles. Time 1:31:58. Pace 9:05. Z2 35%. Z3 62%.

Gym session
Ankle and hip mobility, Push ups 35, Press #65 7, #75 5, #85 4, KB deadlift #70 2x6, #90 6, Pull ups 3x4, Lunge with KB press #15 2x5, Stretch

Sunday 21

Resting HR 59

Marina to Guard Shack

21 miles. Speed 15.5 mph.

Ride > Beer > Ride

Earth Fare to Calhoun's on the Greenie