This week was 32 miles of running, 3 "miles" of pool-running, and 500 yards of swimming.
I'm catching up on the blog after being out for the past week plus. This week was a bridge week between the BAA 10K and the Olomouc Women's Grand Prive. So the first few days were focused on recovery from the 10K, followed by a quick tune up workout on Friday. And then I got on a plane to Europe.
Dailies:
Monday: 3 "miles" of pool-running in the morning; upperbody weights/core in afternoon, foam rolling in evening.
Tuesday: 4 miles very easy (9:42) with 4x100m in 25, 25, 24, 24, followed with PT exercises. Foam rolling at night.
Wednesday: 7.5 miles very easy (9:42) and 500 yards of swimming. Foam rolling at night.
Thursday: 4.5 miles very easy on trails (10:31) followed by PT exercises. Streaming Pilates and foam rolling at night.
Friday: 8 miles, including a 3200 at tempo effort (15:03 - 7:40/7:23), followed by 4 minutes of jogging and then an 800 hard in 3:27. Followed this with a 2:40 jog and then a 400 hard in 1:40. Then swapped to spikes for 2x200, 2x400 in 26, 25, 50, and 49. Foam rolling at night.
Saturday: 8 miles easy (9:37) and upperbody weights/core. Flight to Europe in the afternoon.
Sunday: Just travel.
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