Recovery Day
Aerobic Restoration
25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace:
* Swim (this is my first choice, and if you have an ocean, even better; please refer to the Competition Program for the swimming session)
* Cycling (get outdoors and enjoy the scenery as you ride)
* Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors)
OR
Ten sets of:
Row x 60 seconds
Rest x 60 seconds
Set up your monitor for 30/30 intervals. Work on being consistent in each set.
NOTE ABOUT ACTIVE RECOVERY – The activity selected must be restorative for you. It can also be an opportunity to work on a skill (like swimming or rowing), but the effort expended should leave you feeling energized at the end of the session, not depleted. I would also always prefer to see active recovery done as soon after rising as possible on the active recovery days. It’s an opportunity to start some blood flowing and aid your recovery
Mobiilty
Spend 15 minutes mobilizing problem areas.
Inflammation Maintenance
Take an epsom salt bath, use an e-stem on the recovery setting or hit up a jacuzzi to promote recovery.
Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
E.
Mental Restoration
* Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.
Went camping with the kids. Had to play catch up. Did Wednesday workout.
DMA
A. Done
B. Done @115#+green band
C. Did three rounds at 115#. Very slow on the g2o.
D. Done
Farmers carry @105/125
Holds done @105# for 50 and 60 sec.
How fun – where did you go camping?
Cuyamaca. During the weekdays it’s super quiet. My little ones are 2 and 5 so we’ve been trying to get them used to camping. Thus far they really seem to enjoy it.
Love Cuyamaca!
AM. Swam 500 m in 100 m sets (4) laps took small rest in-between 19:00
PM will do running later
Hit the pool for some swim work. One benefit of where I live are the great swim coaches/swimmers (one a former Olympian) that are always around the pool and are more than willing to help me out with technique. They make it look so easy – much like Travis’ gymnastics videos…
That is AWESOME Joe!
I enjoyed the cooler temps and took the rower outdoors, for some easy active recovery.
After some stretching, and foam rolling, I spent some time on the rings and bar. I need to find strength here. I really struggle on these two pieces. I haven’t gotten the kipping motion down yet, let alone try to work on MU’s.
Have a blessed day, folks.
1-Mile Training:
6 rounds of:
– 1:30 run and
– 1:30 rest.