Happy Birthday Annie!
Can't stop thinking about that Whole Foods chocolate cake. Will make sure to report in on this tomorrow.
Can't stop thinking about that Whole Foods chocolate cake. Will make sure to report in on this tomorrow.
This is a rest week, which I hope to end w/ a 3-4 hr session on Saturday. The plan is to execute Disc 2 (62-112 miles) of the IML course and then run strong for 1 hr post.
Prior to Saturday I hope to hit a 10 miler at a pace faster then IM pace (on Friday). Closer to 70.3 pacing.
For today I opted to squeeze strength, tethered swimming, and tempo running all into 1 hour. I love these workouts for there is no fluff involved or lolly gagging (sp).
Flow sheet:
(1) 5 x 100 stroke count tether swims w/ finis freestyle snorkel and 30 sec recovery
(for kicks I had G.T. [Lifeguard at Nomad] film me this AM so I could asses my stroke...thanks G.T. for your time!)
(2) 7 min of strength; 10 lb db deep squat w/ shoulder press, push up w/ db row, knee to elbow crossovers, db walking lunges w/ elbow to knee, crunch chest press, 3 foot step up w/ shoulder press, db sky jumps (all done on the awesome spongy pool deck at Nomad w/ bare feet) - no rest between exercises
(3) 1 x 100; as above
(4) 7 min of strength; as above
(5) 4.27 m run at tempo pace through Skybrook
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