This week was 44 miles of running, 21 "miles" of pool-running, and 1500 yards of swimming.
Bad air quality during the latter part of the week meant that more of this week was on the treadmill or in the pool than normal. By Sunday the air had cleaned up enough that I could run outside, though it wasn't terribly pleasant due to high humidity.
On the bright side, I did get some decent volume in (~65 miles total between land/treadmill/pool) and had two solid workouts. I'm doing my tempo intervals at a faster pace than my VO2Max intervals were a few months back, so progress continues.
Dailies:
Monday: 6 "miles" pool-running in the morning, upperbody weights/core + foam rolling in evening.
Tuesday: 9.5 miles on the treadmill, including a workout of 8x3:00/2:00 plus 6x0:30/2:00. Three minute intervals at 8.4-8.5 mph (7:04-7:09 pace); 30 second intervals at 9.0-9.1 mph (6:36-6:40 pace); jogs at 6.2 mph (9:41 pace). Followed with leg strengthwork. Foam rolling at night.
Wednesday: 9.5 miles very easy (9:58) including 2x100m strides in 24-25 seconds, followed by 500 yards swimming. PT appointment in afternoon. Yoga and foam rolling at night.
Thursday: 5 miles very easy on trails (10:45). PT appointment in afternoon. Foam rolling at night.
Friday: 9 "miles" pool-running and 1000 yards swimming in the morning. Foam rolling at night.
Saturday: 10 miles on the treadmill, including a workout of 7x5:00/1:00 plus 6x0:30/1:30. Five minute intervals at 8.1-8.2 mph (7:19-7:24 pace), 30 second intervals at 9.0-9.2 mph (6:31-6:40 pace); jogs at 6.2 mph (9:41 pace). Followed with leg strengthwork. Foam rolling at night.
Sunday: 10 miles aerobic (9:20) followed PT exercises and 6 "miles" of pool-running. Yoga and foam rolling at night.
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