scheduled rest day :)

Run
  • 1h 14m 55s
  • 8.16 miles
  • 09m 10s /Mi

hospital loop
5 x 1 min hmp every 10 minutes beginning at 19 min mark

nice run this morning.  much cooler than earlier in the week.  got some intervals in the run.  it took until about the 30 min mark for the legs to approach normal.  

Swim
  • 18m 31s
  • 800.00 yards
  • 02m 19s /100 yards

200 swim (3:47)
200 kick w/ fins alt free and fly by 50 (4:30)
200 pull w/ paddles (3:40)
200 breast (4:31)

Strength
  • 37m

warm up set, core set, hip flexor rehab set, medicine ball set

Sport
  • Rowing
  • 15m

3113 meters
level 10

cross training.  First time back at the gym in several weeks and first time in the pool in a while.  Kept it shorter since i am out of practice so to speak.  Good work out

Run
  • 55m 40s
  • 5.95 miles
  • 09m 21s /Mi

big loop and small loop fartlek run

humid run this morning.  just at 70 degrees for the run.  Legs were sore so I went through the warm up routine from the Runner's Gear Box.  That seemed to help.  Still took 20 minutes before the legs felt close to normal.  Added some fartleks in this run.  I need to be more intentional on integrating speed work.

Strength
  • 44m

warm up routine
core routine
hip flexor rehab routine
medicine ball routine

went through the routines from the Strength Runner gear bag page.  good workout.  back to building up slowly since the strength work has been lighter than it should for the last few weeks

Run
  • 2h 54m 04s
  • 16.32 miles
  • 10m 40s /Mi

2 hospital loops
18:2

good run.  a warm run.  little faster than yesterday.  was solo the whole time and i didn't walk the west road hill on the second loop today like i did yesterday

spot's Training Log


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