exercise week in review

I’ve been reading the book by the people at Runner’s World called “Run less, run faster”. In it they preach 3 runs a week with 2 days of low impact cross training and strength training every once and while. It very much resembles the plan that I am following right now except that the long runs occur at a higher pace. I am not planning to modify my plan at this point save for the addition of a rowing cross training session on Friday’s after work.

On to the week!

It was a good week all-in-all,

I hopped on the stationary cycle on Monday for 17.7 km.

Tuesday I ran 8.4 km which consisted of a 2 km warm-up, then 8 X 400 m at ~5:00 min/km, then a 9th at 4:54 and the 10th at 4:50, followed by a 5 minute cool down, at 1% incline.

Wednesday I enjoyed an hour massage.

Thursday I ran 12.30 km which included a 2 km warm-up then 3 X 3(1.6 km at ~5:30 min/km, 1.6 km at ~5:00 min/km) then 1 minute cool down, at 1% incline.

Friday I rowed for 4.5 km for 25 minutes.

Sunday I ran ~17┬ákm for my LSD, which included a jaunt up Forest Hill road and braving 50 km/h gusts….but oddly I felt really great because my phone conked out after 5 km and I ran the rest by feel, it’s liberating at times to run sans timing!

So a total of 17.7 km cycling, 4.5 km rowing and ~38 km for the week. The great news is that my legs were not tired at all this week.

I hope that you had a great week of training and that this week brings more of the same.

Cheers!

Chris

One foot in front of the other

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