Training Week of 11/25

A little late, but here is my training from last week. Slowly coming around… The good news is that I tend to get in shape pretty fast once I get back to normal workouts….

Monday

Golf Course Road

– 20 minute warm-up

– 16 x :30 HARD/:35-:40 easy

– 20 minute cool-down

45 minutes easy on turf

– body weight exercises/core

Tuesday

None

8:30 pm—70 minutes easy on treadmill

Wednesday

none

50 minutes easy on golf course

Thursday

5k XC Turkey Trot (BRUTAL!!!–3rd Place)

– 20 minute warm-up

– not sure how accurate the course was, but it was tough! Every time there was a steep downhill or technical section I got left in the dust and played catch up on the flats and uphills (Great strength workout…hope hip holds up)

– 20 minute cool-down

none

Friday

50 minutes easy on turf fields

50 minutes easy on golf course

Saturday

9 miles with the middle 5 at T. Rowe Price Loop in 5:54/5:47/5:48/5:43/5:40

None

Sunday

None

60 minutes total…~5 on golf course at 5:30-40 effort then 10 x :20 hills (Steepest section of Lochinvar) with 1:00 recovery (Ran the hills at around 90%…nothing crazy)

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