Run 7.25 miles with 2x1 mile, 1x800, 1x400
[1:01 total, splits: 7:11, 7:08, 3:19, 1:30]
This was a very solid run. I was particularly happy to nail the 800 and 400 as the last thing in the workout.
[1:03@ Big Stacy pool]
This was my longest swim of the year so far and my body must be remembering previous training because the distance wasn't a problem at all. My shoulders were a bit sore at the beginning but loosened up.
I'm still doing knee pushups but they are starting to get a lot easier. They are much easier than pullups, even assisted ones with my green band. This was 92 total reps of each and took me about 15 minutes.
5 rounds of:
15 Overhead squats
Bomb! After all the other workouts and a full day of work, plus not having eaten enough, I was on empty and had no energy for this. I slogged out the 400s on the track and used PVC pipe for the overhead squats. My body is getting less flexible as I ramp up the swim-bike-run and my range of motion on the OHS is awful. I felt like I cheated by going slow and light. I probably should have just gone home to rest instead. Oh well, the key workouts of the day were good and that's all that matters.
4 oz lean beef cooked on foreman grill
cabbage, carrots, and garlic
a lot of hot sauce
blueberries and cherries