Daily Note
Woke up and did 50 push-ups and 20 squats. First workout for the week was at 3:30pm today when the weather was around 65 degrees, cloudy, 85% humidity, and moderate winds. Nice to have the temp finally down for a workout, but humid conditionals certainly were still present. Warmed-up on Sherman's plus Prairie for 2.8 miles in 20:04. Legs felt pretty tight and heavy throughout and cardio a little restricted...condition didn't really improve much as the WU progressed. After that, got in a solid active w/ three strides before starting things up. Workout began with 2x1600m (3' rest) on the Prairie/S&*# Shack route w/ times of 5:04 & 5:03. These didn't feel too bad, and the one coming back was surprisingly easy, even though the route seemed more difficult (which I don't think it is). Next up was 2x1000m (3' then 2.5' rest) which were both done on Prairie Loop going clockwise, with times of 3:09 & 3:08. This is where things started to get pretty difficult today. Legs started to feel the lactic acid up the hills and cardio was a bit of rough too. Up next was 4x2' (90" rest) which was done on Prairie, with a side foray into Pine Loop. This portion of the workout was an absolute grind for me. Everyone else in our group (Justin, Bill, & Turtle) seemed to be feeling pretty good for today's effort, so they were a super big help in dragging me along. Started to fall of the back a bit on the first two reps, but managed to make my way back up with the pack. Shoutout to Justin and Turtle for the occasional motivation/reminders to push through. Yet again, legs felt the lactic acid building-up. To finish things up, we did 4x1' (60" rest) which actually weren't too bad. Felt surprisingly decent on these...first two on S$^% Shack Road and last two on reverse Prairie. Was able to move the legs faster than expected with decent cadence and rhythm. Think things were a little tougher today due to the shift from DP to GP. Was probably covering around 630m on the two minutes and at least 330m on the minutes...this last set was supposed to be 5K pace, but things really got moving and were probably faster. Overall, got in 8 miles in 48:58. Although things were certainly more difficult than I expected/would've liked today (as this has historically been one of my better XC workouts both freshman and sophomore year) I'm still pretty happy with the effort, especially considering the times we were throwing down. Definitely faster than I anticipated. Hopefully the legs can feel full recovered by Friday's hard effort. For CD, did reverse sherman's for a 2.2 miles in 16:25. Afterwards, did calf raises, toe tappers, rolled, stretched (incredibly sore & tight upper hamstrings/lower glutes), Waterloo GS x 10, 20x core circuit, 150 penguins, 15 side sit-ups. Pure Flow 7s @ 234 miles and NB flats @ 295 miles.