Sunday, July 17, 2016

Training log - Week ending 7/17/16

This week was 55 miles of running, 21 "miles" of pool-running and 4000 yards of swimming -- training log is here.

Busy.  Running good.  Busy.  Weather hot.  Busy.  Breathing good.  Busy.  Bloviation will return in near future.  Hopefully next week.


Monday: 7 "miles" pool-running; foam rolling at night.

Tuesday: 9 miles, including a track workout of 3x1600 (6:17, 6:09, 6:01), and 1500 yards recovery swimming.  Foam rolling at night.

Wednesday: 6.5 miles easy to yoga (9:14), yoga, and then 4.5 miles very easy (8:53)  plus drills and strides.  3 "miles" pool-running in afternoon; foam rolling at night.

Thursday: 9 "miles" pool-running plus upper body weights and core. Foam rolling at night

Friday: 11 miles, including 6 hill repeats (~500m up, then 200m jog, 100m stride, and 100m jog down to base of hill). Followed with injury prevention work and 1000 yards easy swimming. Foam rolling at night.

Saturday: 10 miles easy (8:55), plus upper body weights and core. 2 "miles" pool-running and foam rolling in the afternoon.

Sunday: 14 miles progressive, mile splits were 9:36, 9:06, 8:44, 8:32, 8:09, 7:42, 7:53, 7:46, 7:31, 7:15, 7:03, 7:02, 7:05, 7:04.  Followed with injury prevention work.  1500 yards of recovery swimming and sports massage in afternoon.

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