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.
Run Session
One set of:
Run 1600 Meters @ 80-85% of 1-Mile Pace
Rest 30 seconds
Run 800 Meters @ 85-90% of 1-Mile Pace
Rest 30 seconds
Run 800 Meters @ 70-75% of 1-Mile Pace
Rest 30 seconds
Run 1600 Meters @ 80-85% of 1-Mile Pace
(50-54)
Did the emom from yesterday
then got my dl’s in as well: 190#
20 minutes on the assault bike at 60-65% MHR (138 cals, 6.1 miles)
10 minutes of double-under practice
20+ minutes of mobility work before and after.
4 rounds @ 2:36/round,
2 rounds @ 2:27/round,
2 rounds @ 2:57/round and
4 rounds @ 2:36/round.