This week was 46 miles of running, 1000 yards of swimming, and 18 "miles" of pool-running -- training log is here.
Very belated entry this week - oops.
The lowlight of this week was Sunday's 5K, which ended up being an exercise in frustration. Other than that, the week was a bit off due to bad air quality (hence the treadmill workout on Tuesday) and having to go into work on Wednesday (hence the run commute).
Other than that, just getting the miles in (albeit with a cutback for this week's race).
Monday: 90 minutes pool-running and streaming yoga. Foam rolling in evening.
Tuesday: 10.5 miles, with a treadmill interval workout of 10 minutes at tempo effort (8.5-8.7 mph),4 minute jog recovery; then 4x3:15 at 9.1-9.3 mph with 2:30 jogs, followed by 4x0:30 at 9.6-9.9 mph with 90 second jogs. Followed with leg strengthwork and 500 yards recovery swimming. Foam rolling in evening.
Wednesday: 10 miles very easy (10:27 - run-commute with backpack); streaming yoga at lunch time. Foam rolling in evening.
Thursday: 9 "miles" pool-running and upper body weights/core. Foam rolling in evening.
Friday: 8.5 mile fartlek with 400s and 200s at 5K effort. Foam rolling at night.
Saturday: 4.5 miles very easy (9:50) plus strides; foam rolling in afternoon.
Sunday: 3 mile warm-up, and then 5K race in 22:33. Later ran 6.5 miles very easy (10:34 - mostly on trail). Followed with injury prevention work and 500 yards recovery swimming. Foam rolling at night.
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