Monday 3
Resting HR 56. Weight 173.2.
3 Up, Hill Repeats, 1 Down
I need more HILLS!
Evening flow: plank combo 1:40, clams 20, bridge 20, hollow hold 20 seconds, and hip abduction 20. Hip and ankle mobility. Push ups 3 x 10. Hypervolt.
Evening flow: plank combo 1:40, clams 20, bridge 20, hollow hold 20 seconds, and hip abduction 20. Hip and ankle mobility. Push ups 3 x 10. Hypervolt.
I started having some right foot discomfort before bed.
Tuesday 4
Resting HR 63. Morning flow: Hip and ankle mobility. Push ups 10.
Right foot issue persists. I may make the decision to not run.
Speed 17.4. Z2 66%. Maybe the fastest 5 mile split I've ever had, 15:54.
Easy was Hard
4 miles. 9:15 pace. Feels like 86. Z3 65%. Running after a hard ride is no fun.Evening flow: Hip and ankle mobility. Hypervolt.
Wednesday 5
Resting HR 69. I didn't sleep great and my HR shows it. Morning flow: Hypervolt.
Plank circuit, Clams 20, Side lying abduction 20, Bridge 20, Push ups 3 sets of 10, Free Motion Calf single leg #100 4 sets of 10, KB deadlift #70 3x7, TRX Row 3 sets of 8, Calf stretch, Pec dec #60 3 sets of 8, Rear delt #50 3 sets of 8, Foam roll
Global Running Day
4 miles with strides. Pace 9:10. Fun run with KTC and the Runner's Market
Thursday 6
Resting HR 55. Recovery day.
Friday 7
Resting HR 60, well, that's no good. Weight 171.0. Morning flow: Foot and ankle mobility, combatting some right foot pain.
It poured. I got 5 PRs.
Calf stretch, Squats #115 5, #135 5, #155 5, Pec dec #70 3 sets of 8, Rear delt #50 3 sets of 8, Free Motion Calf single leg #100 4 sets of 10, KB flow #25 double deadlift > row > clean > press, Plank and reverse plank, Hollow hold
Saturday 8
Resting HR 68.
Long Run
10 miles. Pace 9:44. This run gets me closer to being back.
Printshop Yoga: with Tracey. My yoga fitness is lacking.
Sunday 9
Resting HR 63. My body was frustrated with me this morning. I don't know if it was the squats, 10 mile run, or yoga.
Family Ride
More miles than usual, 20.5.
