hard speed day!
hit the halfway point of my "50" sub5's/sub3's.
11/24/2018<= 4:59 mile vs <= 2:59 km:- 11 (sub5) + 14 (sub3) = 25 of 50, 25 to go!
top3 finishes:2018: 29/40 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1
diet:- eating clean
- before morning workout: orange juice + rxbar
- after: grapefruit juice, orange cauliflower + broccoli + grilled chicken stir fry
09:00 AM: workout: hard speed on stale legs: {1km @ 2:59 (4:48 min/mi)} + {800m @ 2:27 (4:56 min/mi)} + {400m @ 1:08 (4:32 min/mi)} + {7 x 100m @ 4:4X to 3:4X min/mi} ::: (concrete) /// mile race szn coming soon!-
https://www.strava.com/activities/1982296244-
https://connect.garmin.com/modern/activity/3182353903-
https://www.endomondo.com/users/26420622/workouts/1233601675plan on freshening up my legs this week. want to be fresh/flying on saturday (first big mile race of the year, around here).
four 1-mile races in December!
05:00 PM: workout: bw- surprisingly strong
3-5sec paused dead hang neutral grip pullups: BW x 8
full dips: BW x 8
3 sec paused dead hang chinups: BW x 5
full dips: BW x 8
06:30 PM: workout: very light: {30 min trot} + {80 min light walk} ::: (concrete, bundled up) /// trying to freshen up the legs but still get some light work in-
https://www.strava.com/activities/1983141872felt good. right hamstring/glute tie in has been achy the last few days, probably because of the longer running. so, just trying to tax it less for my recovery.
plan is to go very light again sunday, very hard monday morning. light tuesday, moderately hard wednesday, very light thurs/fri, race sat.
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