Saturday 11/7
Afternoon:
Warm Up Run
Dynamic Drills
5km Tempo Run on XC course @19:13 (6:10 and 5:52 on miles 1 and 2)
Cool Down
notes: It was a good workout minus the knee pain that started back up, I feel like I could probably do 5 Miles at an average of 6:00 but I pull back to be safe.
Night:
10 Minutes Bike
3X3 Squats @225lbs
3X5 SGRDL’s @135lbs
2X10 Back Extensions
notes: Short session because of time and other stuff.
Volume for Day: 7 Miles
Volume for Week: 31 Miles