Preview: Successful speed building sessions, a quality long run and brutal cross-training before a rest week next week (see vacation below).
Tuesday: Cycle-commute, TCSD track workout, mixed intervals:
400, 800, 1200, 1600 (6:04), 800 (2:45) Minute and a half recovery after each interval.
Thursday: Aquathlon (1000 meter swim, 5K run (on beach) 34:17, 17th of 70.
Saturday: Oriflamme Canyon, 20-mile trail run with Marie and Mindy who are racing Headlands 50 on 8/9. 10-mile descent, 10-mile climb in 90-degree desert heat. First long run since SD100. Went really well, felt solid.
Monday: ActiveX and a Sledgehammer workout:
Tuesday: Cycle-commute, committed to pacing friend/fellow ultra runner Eric Lee at AC100 on 9/13 - 9/14 for up to 48 miles!
Wednesday: ActiveX: 70 sumo squats, 400m run, 60 pushups, 400, 50 situps, 400, 40 jump-thrusts, 400, 30 thrusters, 400, 20 romanian leg lifts, 400, 10 burpees, 400 (all runs done while carrying 20-lb medicine ball, squat-thrusters with 25lb weights, leg lifts with 20lb)
Friday, 7/25 - Sunday, 8/3 Vacation
Have a great vacation Toby! You deserve it!