I Can Do Hard Things

Workout called for 6x400--2:30 rest--6x400--@2:10

1 mile warm up to track

2:06, 2:05, 2:03, 1:56, 2:02, 2:07

2:07, 2:04, 2:04, 2:03, 2:02, 2:00

Cool down 1 mile home

ITB bugs

Epic Wednesday Adventures - Squaw Peak --7.4 miles--TT:  2:50--AP: 23:05--Elevation: 2933.  I felt significantly better on this run than on most of my previous EWA.  Probably because I hadn't lifted all week and my legs weren't burnt toast.  Still hard, but not dying! Kelli, Rachel and Wendy

3x

BALL IYT raises

chest pull overs

LLL

single leg squat

scarecrows

duck walk with band

reverse grip rows

good mornings

superman on Bosu

curtsy lunges - 20

ball hamstring curl

20.42 bike miles on the east then west MCT.  1:34:14--13.0

3x

AM #1

3x

balance lunges

reverse lunges

squat

lateral shoulder raise

foward shoulder raise

shoulder press

LLL

Overhead tricep

single arm curls

tricep kick backs

bicep curls

ball crunch

ball bridge

hip flexor serier

push ups

AM #2 at gym

25 minutes on the step mill

3x

leg press

hamtractor

adductor

abductor

Pumpkin route loop with Tim, them 300 N.  HR:  170.  Felt significantly stronger than last week even with all the lifting I did this week. 

RLRF called for 

1 mile easy

2 mile tempo @ 9:52 (9:16, 8:58) with Tim

1 mile easy

2 mile tempo @ 9:52 (9:10, 9:03)

1 mile easy