Weekly workout review

Monday:

It rained pretty much all day, but somehow I managed to luck out and get in a 5 mile run sans rain. Yay me! I get double bonus points for not running on my beloved treadmill and choosing to run some massive hills in my neighborhood. I have a feeling my relays this summer won’t be pancake flat so I am making a valid attempt to run outside at every possible opportunity. Hills are for heroes, right?!

FGF was pretty much awesome because guess what?! I had another 20# PR!!!! This time my PR was in the front squat. I went from my 3 RM being 105#s on June 4^th to a new 3 RM of 125#s on June 24^th. Pretty impressive improvement in 20 days.

Tuesday:

FGF for the lovely “TABATA Tuesday” workout. I consider this a brick workout of sorts because I biked to FGF, turned into a sweaty mess at FGF, and then biked home. I even took the long way home so I ended up biking 4.28 miles for the win.

20 seconds of work + 10 seconds of rest- 8 rounds per movement. Only your lowest set # counted:

Rowing Calories	Dips (single purple band)	Lunges (65#)	KB Snatch (26#)	Slam Balls (15#)
60	6	6	7	11

*Rowing for calories was a running total for the 8 rounds

10 minutes of core

PLUS- my first swim session! 16 laps in total, but 4 were using the kickboard. Do the kickboard laps count?

Wednesday:

The whole day pretty much blew. I hate certain things in my life that I am required to do, but won’t mention AND those things just really made me hate life on Wednesday.  Plus I had a really bad stomach ache all freaking day. Blah.

Running RX:

WU- 10:20 minutes

5 x 1K @

w/ 2:00 minute recovery

CD- 10 minutes

What I did:

WU- 20 minutes, 2.28 miles

5 x 1K in 4:11, 4:00, 4:04, 4:02 & 4:03

CD- 10 minutes, 1.27 miles

12 minutes of core

Thursday:

Rode Laney to FGF again! Definitely loving my bike rides.

Following FGF I rode down to REI so that they could replace the wrong color part that they put on Laney to shorten the handle bars. Ended up riding 7.86 miles in total.

Laney is a legit because she has a water bottle holder now

Went back to the pool for my 2^nd swim session, which went much better than the first. The breathing tips that Adrienne gave me really worked!

Swam 8 laps with the kickboard to practice my breathing and then 12 laps without the kickboard. I felt a million times better- no water up my nose or gasping for air.

Friday:

I never should have hit my snooze button on my morning alarm clock. I wanted to do my long run so that it would clear up my busy weekend. However, I was lazy and didn’t get my rear outta bed. My punishment was running 8 miles after work in 95 degrees. It was awful! I cursed myself every step for being so stinking lazy. I carried Nuun with me, but it was gone ½ way through so I had to stop at a restaurant and ask them for water.

As seen on my run

Somehow I managed to negative split the run, but I am not sure how I did that.

Saturday:

Running RX:

2 mi E

 3 mi @ short tempo pace (7:03)

1 mi E

What I did:

2 mi E in 8:08, 7:56

3 mi in 7:15, 7:09, 6:54 (7:06 average)

1 mi E in 7:52

15 minutes of core

Sunday:

OFF

Let's chat:
How was your week?
Is it hot where you live?
Are you finding you need to get up earlier now to beat the heat?

--Tasha