9/10 Morning
Swim (long course lake)
30 minutes continuous, CSS
~1200-1400 meters
Late Afternoon
run, in grass/fields
1.5 mile warm-up
3.16 mile run, 27:19
1.85 mile easy, cool-down
(6.5 miles total)
Evening
Roll-out quads, IT band, calves, glutes, chest
Ice all day
stretch
foot work
rotator cuff work
Notes
Swim (long course lake)
30 minutes continuous, CSS
~1200-1400 meters
Late Afternoon
run, in grass/fields
1.5 mile warm-up
3.16 mile run, 27:19
1.85 mile easy, cool-down
(6.5 miles total)
Evening
Roll-out quads, IT band, calves, glutes, chest
Ice all day
stretch
foot work
rotator cuff work
Notes
- Body: Overall decent. Some knee aches later on during the 3-mile run.
- Swim: Good, cruised it with a couple of buddies at a nearby lake.
- Run: Decent. Pacing was slower than I was shooting for, but not terrible. Biggest mileage day I've had in months. 15 miles on the week so far, supposed to do 1 more.
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