The daily log of Stan Melkumian for Saturday, February 17, 2024

2 x 10 x 200


: 8.00 Mile(s) : 00:00:00 : : Saucony Freedom 3 Grey/Blue IV : 0.0

Daily Note


2.5 mi. WU
2 x 10 x 200 @ 3K/economy 3/ 30s jog/5' rest
3 mi. CD


Snowed a ton yesterday and was unreasonably cold, so treadmilled today. Actually felt pretty good. Definitely at a much better spot then when I last did this workout on the treadmill, as today I ran on a Woodway. Set the mill to 12.4 mph (4:50 pace) 0% incline and ran 37s reps. Felt very in control and actually pretty smooth given the pace mechanically felt similar to mile pace rather than 3K/economy. Actually hydrated well for the workout and felt quite good. I have been locking down on rolling, stretching, and getting quality sleep, but my food quality and hydration have been suboptimal the past few weeks. Hard to fly with half a plane unless you are in a James Bond movie. Going to keep it up next week.


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