The daily log of ekadrofske for Tuesday, January 08, 2019

Solid Start to Indoor WOs


: 12.40 Mile(s) : 01:25:49 : 00:06:55.24 /mile : New Balance 1500v3 : 0.0

Daily Note

Woke up @9:10am and did 50 push-ups, 20 squats, and 20x core circuit. Pretty disappointed in myself right now. Have gotten into a bad routine that has me going to bed pretty late...caused me to miss fiterim this morning. Really want to change this, especially since I plan on doubling tomorrow. Napped from 2:30 to 3pm. Ran in Skog @3:30pm today. No weather stats, as everything was done indoors. Very glad this was the case as the 24 mph winds outside would not have been fun to deal with. Warmed up 4 miles (28:08) on the updoors track with Justin, Junk, Butters, and Cian. Felt pretty good. Light on feet and was actually loose and ready to go by mile two. Did some active skips and two strides after throwing on the NB flats. Then got into things with Justin. Did the 5K workout that was prescribed for yesterday. 2x800m (full recovery ~400m), 4x400m (about 75" and 200m), and 8x200m (same as 400 rest). As Sid beautifully put it, a mile three different ways. Took a 400m jog after finishing the fours instead of a 200. Quite pleased with how the day's effort went. Felt natural and easy. Splits went: 2:23, 2:25; 72, 72, 70, 71; 33, 33, 32, 33, 32, 32, 30, 29. Gear shifted on those final two 200s, which was a lot of fun. Speaking of the 200s this final set was great as it gave me some much needed confidence for Friday. Haven't done much up tempo work below 3K effort until today, and the 33s (4:26 pace) were very comfortable. Cardio wasn't all that stressed, which was kind of nice as this helped me to avoid track hack. Legs never got overly tired, though some hints of lactic acid started to creep in during the last few 200s. It was great to workout with Justin today. Made for some nice conversation on recovery, but more importantly, he always is prudent in pacing, which makes for a solid effort. Finished the day off on the upstairs track with Justin for 3.1 miles in 22:40. Came back down to knock out calf raises, toe tappers, stretching, ankle mobility, the Elliot Core Routine, and balancing. Core routine went nicely...especially leg lift shotguns. NB flats @ 394 miles & PF7s @ 59.4 miles.