9/12 Afternoon
run-swim-run @ Birchwood Lake
1x 0.83 mile loop around the lake
2x 15 min CSS w/fins, w/5 min tread in between
2x loops around the lake
(1500 yds total, ~2.5 miles total)
Evening
warm-up
Scapula/external rotation work
run-swim-run @ Birchwood Lake
1x 0.83 mile loop around the lake
2x 15 min CSS w/fins, w/5 min tread in between
2x loops around the lake
(1500 yds total, ~2.5 miles total)
Evening
warm-up
Scapula/external rotation work
- wall slides
- scarecrows
- shoulder external rotation
- face pulls
- wide-grip row, focus on mid back
Glute activation--donkey kicks, bridges, lunges
Deadlift
5 x 5 @ 135#
Notes
- Body: Feel pretty decent today. Continue to roll/stretch/ice
- Workout: Went well. Fun to do a run-swim-run wit a couple buddies. Deads felt awkward, gotta get back into them, paying attention to form.
- Swim: Good. Somewhat strenuous on fronts of shins/ankles.
- Run: Good. Overshot my weekly goal of 16 miles by 1.5 miles, so my total for the week is 17.5 miles and felt pretty good.
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