The daily log of Stan Melkumian for Friday, March 17, 2023

1600, 400, 1200, 400, 600

Run

: 9.00 Mile(s) : 00:00:00 : : Saucony Freedom 3 Grey/Blue I : 0.0

Swim

: 500.00 Yard(s) : 00:00:00 :

Run

: 3.00 Mile(s) : 00:00:00 : : Saucony Freedom 3 Grey/Blue I : 0.0

Daily Note

A.M.

2 mi. WU
1600, 400, 1200, 400, 600 w/ 3' jog
3 mi. CD

HF

500 yd. swim

legs: 3 x 10 calf raise, RDL, db swing, squat, jumping split squat, box jump

A nice turnaround from the previous workout. Ran on the treadmill because it was cold and windy out. Hit 5:05 (11.8 mph), 1:12 (12.5 mph), 3:47 (11.9 mph), 1:12 (12.5 mph), 1:54 (12 -> 12.5 mph). 3' jog started at 6.0 mph and got up to 8.0 mph by the end of the workout. Settled for no incline because my calves were fairly tight, especially my left one after banging it on a hurdle yesterday. Effort was there though and got the stimulus I wanted out of the workout. Happy with today, although would really have liked to do this on a track. Last biggish workout before I race, so glad to have this slight confidence booster under my belt. Felt super in control on every rep and found a nice rhythm and settled in.

P.M.

22 min. run (3 mi.)

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