day 19/20/21

writing this on SAt, July 30th, a few days behind...

on thurs (day 19) - i think i will go by headings from now on so i do not have to remember the days in training..or maybe i will keep to that as i think the initial reason why i did that was to see changes over time and days into training...will do (bipolar like the great blue heron)

had a massage on WEd PM with Karyn, that went well; my plantar fascia was tight towards heel, as well as calves, we released them and then the run the next AM (thurs) was great...i did the burm on the cement with Red and all was good...i think we went for 30 min, something like that and no issues

at noon on the 19th day i did back squat x 5 - 95,115,135,155,175,199,221,245; rest 1-2 min b/t sets
+
1-10/10-1
110# FS
CTB chin Ups
(6:39) - good power, good workout

day 20 - AM
did a thorough warm up - DROM + roll + stretch + squat as usual, then did a 30 min run with Red over the burm on the cement trail, then came back, went past house and 5 min up Aspen, then back, total was 30 min - 31 min total...all good with calves, feet, etc...kept effort easy

day 21
AM
Airdyne 43 min @ 115-125 bpm - 190-220 watts avg over time, just an easy spin for some easy aerobic work
Noon
Clean grip DL x 1
Power Clean x 1
Press x 1
PP x 1
PJ x 1
(2 sets of each of 95,115,135) as warm up
+
Clean Grip DL x 5
Dips x 10
(3 sets - no weight on dips, DL - build up to 330# x 5, felt heavy for upper back and lats, not too bad for hammies and legs/low back)
+
30 sec amrap DU's (58/57/60)
30 sec rest
30 sec amrap GHD sit ups (14/14/14)
30 sec rest
30 sec amrap KBS - 2pd (15/15/15)
30 sec rest
30 sec row for avg watts (403/413/420)
rest 3:30 x 3

did not feel like a circuit for time today so went with this, all good

day 22 (today)
this AM Red and I ran the Meadows Drive route - 6.6 K, with 2 stops i believe and a little warm up, did it in 34:30 (avg HR was 165, towards end was 170-175 as i pushed last 800 m or so)
felt great for stance, breathing was solid..on July 10 with more stops on purpose i did this route in 36:29...might do this route one more time opposite direction before I go...looking forward to some new routes when in AZ...rest of day is rest and work and thingy at Geoff's place tonight for his new home..