AM - Tempo run down the last 13 miles of the marathon course. Started in the rain and that soon ended after a couple miles. I was still a little leg sore from last weekends race. I took it easy, especially down the big drop from diamond vly. After that I was comfortable enough to pick it up. The first 8 miles was tempo (7:08 ave) and the last 5 was recovery. Splits: 7:43, 7:07, 7:02, 6:59, 7:12, 7:11, 6:52, 6:54, 7:36, 7:29, 7:39, 7:37, 7:33 ( over-all pace 7:18)
PM - CrossFit/Spin/Yoga
30 wall balls, (20lbs)
12 deadlifts (225lbs)
30 wall balls,
10 deadlifts
30 wallballs
8 deadlifts
+
35 sec Row Sprints x 5. All out efforts on sprints. Rest as needed between efforts
Not sure if that was all out effort, but I pulled hard on the rows... 20 sec rest in between and had a total distance of 950 meters. The Deadlifts were a challenge after throwing a medicine ball ten feet above my head, but I did manage to finish the prescribed weight.
Hit spin class for an easy 30 min ride... Felt good to work the legs. And then hit yoga class for some needed stretching. | 