It seems like this week's gloomy weather has been offering us tints of dark blue and bright green. How can you not step outside and savor the petrichor?
Monday:
1 hour easy + 10 x 100m strides
Rainy afternoon. Did 3 miles on the treadmill playing with elevation. Then 10 x 100 playing with elevation as well.
Tuesday:
AM: 2E + 5 x (200m + 200m + 400m w/ equal recovery jog between reps) + 2 E
PM: Strength session
AM* Woke up a little later than usual. Was greeted by rain on my first rep & continued on the whole session.
Set 1: 39.6, 39.4, 1:22
Set 2: 39.6, 41.1, 1:26
Set 3: 41.5, 43.5, 1:32
Set 4: 45.7, 46.3, 1:32
Set 5: 41.1, 42.5, 1:21
PM* Gym session after work. 25 minutes on the bike then:
3 x 10 hip dips
3 x 10 hip dips
3 x 10 single leg glute bridges with 20lb ball
3 x 8 split squats w/ 20lb ball
4 x 20 calf raises
3 x 10 chest flies w/ 50lbs
3 x 10 lateral deltoid raises w/ 40lbs
3 x 10 bicep curls w/ 30 lbs
Wednesday:
1:30-1:40 easy + 8 x 100m strides
Thursday
Rest
Friday
2E + 4 x 1 mile w/ 1 minutes rest + 2E
Decided to do these on the treadmill for more control. Splits were 6:32, 6:31, 6:31, 6:29
Added 4 x 200s all at 40 seconds with equal recovery.
Saturday
45 minutes easy + 8 x 60m uphill sprints
Sunday
1 mile easy + 9 miles @ marathon pace + 6 x 100m
Humidity was insane this morning. H
take a water break around the 5 mile mark. Legs felt a little heavy towards the end but aerobically capable.
Splits: 6:58, 6:41, 6:49, 7:03, 6:59, 7:00, 7:15, 7:28, 7:26,