Spread Your Wings

Ryan Spread your wings

Chasing Kona Daily Journal
(7/3/13)

Thoughts

This rain needs to go away or at least the weather forecaster’s need some more practice. I took Monday off from all training. Yeah! This is very hard for me to do: however, I was successful. Actually, I do need to plan on at least one full day off each week. After a day off, I am usually a little more motivated to insure my next workout is one of quality! My plan for Yesterday was to Swim in the morning, easy, which I did and ride for an easy hour in the evening. The rain prevented me from accomplishing my afternoon goal. I thought about running then decided an easy day would likely do me more good then harm. I have to confess; I am beginning to believe that less may be more so long as the less are quality workouts. During today’s fartlek run at lunch in 85 degree temperature; I had to work very hard on the downside of the pyramid to maintain tempo pace. I just want to go to sleep!
Yes, Kim I am listening to you!

Today’s Work Outs
Good morning. It is 4:00 am, time to get up. I am so grateful for an automatic coffee maker! It is the little thinks that make my days better!

AM:

Core Work-TRX 1 HR
10 Minute walk on Dreadmill
Planks 5×30
Atomic Knees 3×30
Side Planks 3×30 each side
Squat Jumps 10
Racer Leg Starts 10
Rows 10
Bridges 3×30
Elbow to Hands push ups in plank position 5
Repeat

Lunch Time Run 45 Minutes Fartlek
10 minute warm up easy

1:00 min tempo/ 1:00 min easy Jog
2:00 min tempo/ 1:00 min easy Jog
3:00 min tempo/ 1:00 min easy Jog
4:00 min tempo/ 1:00 min easy Jog
5:00 min tempo/ 1:00 min easy Jog
4:00 min tempo/ 1:00 min easy Jog
3:00 min tempo/ 1:00 min easy Jog
2:00 min tempo/ 1:00 min easy Jog
1:00 min tempo/ 1:00 min easy Jog
Cool Down 5 minute Walk/Jog

PM
1.5 Hour Group Ride Easy

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