The daily log of ekadrofske for Sunday, January 13, 2019

And That's a Wrap

Run

: 11.50 Mile(s) : 01:15:12 : 00:06:32.34 /mile : Brooks Pure Flow 7 #5 : 0.0

Daily Note

Woke up @9:55am. Ran from Skog @3:30pm when the weather was 33 degrees, 7 mph winds, and partly sunny. Headed out with 10.5 as the goal, but decided 94 total on the week looked better than 93, so added on a mile after a solo out and back on NW roads. The 94 on the week makes a new record for weekly mileage! Pretty happy I only needed 2 two-a-days to get this done. Definitely felt like a lot of mileage, but nothing excessive. Today's effort consisted of 4x2' (1' rest), 4x1' (1' rest) after a 3.3 mile warm-up with Max. Wanted to get in some bouts because I've only done two harder efforts...wanted to get a third stimulus in. The WO was definitely tougher than I would've liked. Felt some lactic acid in the legs and one minutes, even though at the same pace as the two minutes, were equally difficult. Cardio was also surprisingly stressed early on, never felt all that great. The higher miles and race on Friday certainly attributed to this. Got the work done though, so that was good. Closed the day out with about 4.5 miles to campus. Did this a bit more up tempo. For the reps, covered: .42, .41, .42, .40, .20, .20, .20, .21. After the run, did calf raises, toe tappers, rolled, stretched, and upper body lifting. Was mediocre today...kinda surprised after taking a bit of an extended rest (since last Wednesday). Did chest press, pullovers, lat pulldown, sit-up varieties, shoulder press, tri pulldown, dumbbell curls, & flies. PF7s @ 127.7 miles.

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