Tuesday 1-18

more snow!
well for a little while at least. rain and ice when i left the gym.

warm-up
3 rounds
5 walk outs
20 push ups
30 squats

all good. like this as an opener but will need to get the pullups back in there too.

run 1 mile
just a opener for the legs. 8:15 pace.

no strength phase today.

Met-con
5 rounds
7- bear complex 75#
11- lateral jump burpees

12 minutes +/-
felt pretty solid. all the bear complexes were unbroken. never had to put the bar down.
the lateral burpees were much better this time. significantly less taxing. still hard but better. got into a rhythm and cranked them out. short pause between rounds to compose myself and get back at it.
good stuff.

tempo run
4 miles
33:50
8:20 pace. just a solid tempo/endurance run. 85%. trying to keep it feeling easy and light.
felt pretty good. definitely a mental battle for the first 2 miles. once thru them it was better. just soldier on. longer runs on the treadmill are a bit of a grind. ripped off 5 miles on Saturday outside like nothing and suffered this am on the treadmill. its all mental.
legs feeling good, feet feeling good. happy with the progress.

plyo
yoga
mobility
foam roll

spent some extra time working out the kinks on the roller and with some mobility work.
with the increased volume will need to increase the mobility work accordingly.

all in all a good session.

peace!