Every day, 2 sets of core:
Quadruped SL HE x10
Monday – Day 1 Strength Train + Short Speed
1 leg squat x6
10×200 meters w/ 3:30 min recovery. Ran 28s.
Tuesday – Recovery Run
34×200 meters w/ same rest as work time. Averaged 38-40 seconds per 200.
Tamaques park on dirt path. Felt sore but better towards the end.
Wednesday – Intervals
7×1200 meters w/ same rest as work time.
This was another milestone of a workout since I’ve never done 7 1200s (having only ever done 6) at this pace before. I am very happy with the increase in volume because I thought it would be worse than it is!
Thursday – Day 2 Strength Train
1 leg reach x5
TRX x5 w/ 25 lbs
Half kneeling OH press x5 w/ 35 lbs
Friday – Recovery Run
34x200m w/ same recovery as work. 38-40 seconds.
Tamaques Park on dirt path.
Saturday – Long Speed
8×300 meters w/ 4 minute rest
Felt good but a little sore and I think it’s the increased workload from Wednesday. Pleased with this workout. It got weirdly humid after the 3rd interval when there was a nice breeze before.
Sunday – Steady State
75 minutes at Watchung Reservation. Nice day out, much less heat than it has been!