Week of 8/8 Training Recap


Every day, 2 sets of core:
Brace x10
2L Bridge
Quadruped SL HE x10

Monday – Day 1 Strength Train + Short Speed
3 sets
1l squat x5
chinups x5 w/ 12 kgs
pushups x5

12x150m w/ 3 min rest.

19s ! Westfield. Felt REAL FAST.

Tuesday – Recovery Run
34×200 meters w/ same rest as work time. Averaged 37-38seconds per 200.
Tamaques park on dirt path. Felt really strong today!

Wednesday – Intervals

11×800 meters w/ same rest time as work.

2:40,2:39,2:38,2:38,2:39,2:38,2:38,2:41,2:41,2:46,2:39.

A deceivingly hard workout – I always go into 800s with an overly confident mindset since I always perceive the 1000s or 1200s to be the harder workouts.

I’m always proven wrong. With the combo of a shorter rest and more intervals, this workout tonight started to get tough around number 8. Happy to get this done AND have it be faster than my last 800m interval workout.

Thursday – Day 2 Strength Train
2 sets
Bottom Up KB Carry
3 sets
1 leg reach x5
TRX x5 w/ 25 lbs
Half kneeling OH press x5 w/ 35lbs

Friday – Recovery Run
34x200m w/ same recovery as work. 38-40 seconds.
Tamaques Park on dirt path.

Saturday – Long Speed
5×400 meters w/ 5 min rest.
Did this speed workout on the Brookdale track.
It was REALLY hot but 5 minutes was good recovery.
65,62,63,62,62

Sunday – Steady State
75 minutes at Watchung Reservation.

Still a very hot week and hot on the two hardest days (Wednesday and Saturday) – but still managed to get through it !

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