This week was lower mileage – 36.1 including my half marathon on Saturday. After a couple big weeks of mileage, I try to do a little less the following week.
Monday was a 3000 meter swim in 1:05:41. When I had worked with a coach, she shortened that distance to 1600 or 2000. I told her I’d like to do at least 2500 meters. Now that I’m back to making my own training program – I like doing 3000. I don’t feel I push hard enough on my swim days to have it be a problem, and it is almost therapeutic.
Tuesday was 7 miles with pick ups at 8:24 average
Followed by 3 rounds: 10 burpees – 50 air squats, 10 burpees – 40 weighted sit ups, 10 burpees – 30 kettle bell swings, 10 burpees – 20 push ups
I also went to active release therapy. I normally go once a month, but that now I’m getting closer to Boston, I will start going once a weeks – there are only about 6 weeks left anyway!
Wednesday was 9 miles tempo @ 7:40 average. This was done on the treadmill at Planet Fitness while I was traveling for work.
Followed by ~
Superset 3x: 15 weighted squats and 30 Russian twists with 10lb ball
Superset 3x: 15 Romanian split squats with 15lbs in each hand on each leg and rope ab curls
Superset 3x: bent over rows with dumb bell (I used 20lbs) & 21s with barbell for biceps (video here for how to do these).
Thursday: 7 miles @ 7:55 average
3 times through:
15 one legged squats each leg
15 curtsy squats with pulse (on sliders) each leg
15 side steps with band
10 alternating bicep curls
10 shoulder presses
20 mountain climbers with sliders (the sliders I use are just furniture moving pads)
15 Russian twists with 10lb plate
Friday was another 3000 meter swim in 1:03:52. I broke it up into 6 sets of 500 and alternated using flippers, sculling paddles and the pull buoy between just straight swimming.
Saturday was my half marathon which I will do a separate race recap about, and Sunday will be a rest day!