Monday - Light weightlifting - 20 mins Low weight 15 reps, 12 exercises.
Tuesday - 4 degrees out. Stayed inside. Jogged in place, stair repeats during TV breaks, and 5 push-ups after stairs. Around round after 20mins.
Wednesday - Still 4 degrees out and windy - Ran 30mins in the AM.
Thursday - Day off. Needed sleep. Crazy schedule.
Friday - 30mins on treadmill. Heart rate lower than 150, elevation of 1%. Swam 45mins-2,000 yds.
Saturday - 60 minutes run.
Sunday - CCAC Gran Prix race - 20min warm up, race (3.1-3.2mi?), then another 20mins easy.
This week...work schedule should be a little easier. We'll add some treadmill "hills" to the Wed workout. Schedule looks like this:
Mon - Active recovery or short jog, if you have time
Tue - 20-30mins easy jog
Wed - 60mins on treadmill as follows: 20mins easy, then 6 x 90secs at 5% grade at challenging (not brutal, ~8:45?) pace with 3:30 recovery jog, cool-down until 60mins is done
- Spin? If yes….go easy…heart rate under 140bpm
Thu - 20-30mins easy jog
- Swim - keep it moderate
Fri - 30mins jog, entire run under 150bpm - take off or walk if you are fried
Sat - 72mins like this: 6 x 10mins at 150bpm or below with 2min walks after each 10mins run
Sun - Grand Prix - good long warm-up and cool-down, like you have been doing