Sunday: a.m. 50 minute circuit routine w/Shara in my gym..pushups, body weight squats, hammer curls, bench press, bent over rows, medicine ball twists, planks, and clamshells. Feeling it by the end..need to do more of this stuff.
p.m. 5 mile run in the heavy rain at a good pace but not killer. Surf was way up and the surfers were taking advantage..thought I might see Crutch.
Monday: 7 miles on the treadmill..started off around 730 pace and finished at 630 pace..1% incline. Just didn't feel like going out in the rain and cold today..hard to believe tomorrow is April. Sore from core stuff yesterday.
Tuesday: SHS Track Distance Project
Mile warmup, 3X800 w/2 minute recovery (2:28, 2:27, 2:24), 3X400 w/2minute recovery (68s), 2X200 (31, 30), Mile cool down, stretch.
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Wednesday: 1500 yd swim at the Y..500 warmup, 5X100, 3X100 kick, 2X50, 100 cooldown
4 mile run with Lulu..still sore from core work!
Thursday: SHS Track Distance Project
After the kids finished their drills and warmups, we quickly jumped into a 4x200 on very little rest. It was extra weird for me as I did no physical activity prior to my first 200..just went in cold. Hit my splits in 33, 32, 31, 32...upon giving each kid his/her split, I informed then not to rest too long as we were heading for a mile run and then would then run the Pawcatuck Middle Hill (aka..Field St.). Rests were a quick jog back down to the bottom of the hill. We ended up doing 5 hill repeats of what I estimate as 300m..it was tough..warm down back to school for a stretch.
Friday: 445 am 3 miler with Lulu..
pm: 1200yd quick swim.
Saturday: 8 miles on Milford Roads..first 5 mile solo and last 3+ with Shara..a very nice morning. My right hip was tight. Headed off to visit NYC for the rest of the day.
Totals:
Miles: 7X, 38 miles
Lulu: 2X, 7 miles
Swim: 2X, 2700yds
Bike: 0
Core: 1X, 50 minutes
Synopsis-
Ups: 2 workouts, 2 swims
Downs: 0 bike miles...need to find/make time to do this if I expect any tri success this summer.
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