Tuesday

in early again or back to the old schedule. guess it depends on how you look at it?

treadmill warm up
tempo run.
2 miles
felt good. quick and light again. started at 8:30 and finished in the 7:45ish range.

strength warm up
3 rounds
10 pullups
10 push ups
10 squats
legs a little cooked from yesterday, did strict pullups and felt good there. shoulders felt good. little stiff but worked that out.

figured i would make up yesterdays wod so that i keep in sequence. plus tomorrow will be a rest day so i can make up todays then. which looks like a major hurter.

WOD
3 rounds
10 95# ground to overhead
200m shuttle run

4:30ish on the wall clock. sub 5 anyway.
used a powerclean and press for the ground to overhead. all sets unbroken.
ran the shuttles on the track in the gym so it was a few yards short. tried to keep the pace high.

this was a gasser, but i figured that going in. just what i needed today. ease back into the swing of metcon work.

Tempo run
run 2 miles
little faster than the warmup run although it felt much easier as i was loose.
started at a 8:15 pace and brought it down into the 7:00's. felt pretty good. wanted a little more after the wod and this was a nice cash out.
shoes are feeling good. think i made a good choice with them. heel seems to be holding up well and the ankle is 100% better. we'll see after this week.

stretch
foam roll
had to rush this a little. moved quick thru some yoga stretches and then rolled out focusing on the calves. then worked my sore hams and quads from yesterday.
think the foam rolling is helping the heel a little.

tuesday. yippee!