snowy day! almost rolled over. actually reset the alarm and rolled over but then thought about it and said. F it. got up and moving into a snowy mess. yuck.
knew today would be active recovery and wanted to get some of that in.
Active Recovery
run 5k
25:35
solid tempo run. never into any kind of threshold. just hold steady at 8:15 pace.
felt surprisingly solid. had figured to get in 2 miles but when i felt better i just said f it and went for the 5k.
good stuff.
3 rounds
10- pullups
20- push ups
30- squats
rest 1 minute between rounds
worked all of these reps for form. chest to bar on the pull-ups all sets unbroken
chest to deck on the push ups
deep solid squats. feeling it here from the pistols yesterday.
felt good to get thru a few rounds of this.
Row 4k
14:30
hit the rower for a 4k. felt crappy for the first 1k. then got into it.
7:10 for 2k which was solid.
7:20 for the next 2k which included soft catching a couple strokes to fiddle with the ipod.
good tempo row. very solid.
plyo
foam roll
spent some time working out the kinks which it seemed there were many. opened up the hips and lower back.
feeling good after getting in and getting some work done. better then sleeping in!!
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