Every athlete needs to assess how they are feeling today. Assess how your body has responded to Monday-Wednesdays sessions and either do the following:
1 – Take a full rest day. If this is the option you choose, then you are not allowed to feel guilty for not going into the gym. Resting is crucial to advancement in your training so if you choose to rest then have no regrets!
2 – Mobilize. Use your regular training time to mobilize. Find your problem areas and spend some time focusing on those areas.
3 – Active Recovery. This could be swimming (you can find our free swim workouts on our Competition blog every Thursday), doing a trail run, a low intensity row session or a run. I have provided a running option for those of you who’d like to run.
Warm-Up
400 Meters easy warm-up
Rest and when ready …
400 Meters @ mile pace
Rest until fully recovered and then …
Test 1-Mile
7 rounds on the bike of 30/30 with first interval at 10 min pace, 2nd at 3+ and 3rd at 5+. Shared bike with my training partner. Estimated 90 calories.
1. 20 minutes on the assault bike at an easy pace
2. 15 minutes rowing at an easy pace (about 3k – glad I didn’t have to stay on for another 39k!)
20+ minutes of mobility work before and after.
1. Jogging on grass,
2. 400 in 1:48 and
3. 6:43 (1:35/3:15/5:08/6:43).
As far as I know that is a 1:39 PR (but I am not very good with my running stats)!
Nice work Markus!