Miwok – T minus 12 weeks

Robson Square - Vancouver, BC

With the City getting into full on Olympic mode my training in the next few weeks is sure to be broken and scattered, so I’m glad to have this one tucked under my belt. 

My solid week at it looked a lot like this:

Monday
AM Yoga
PM  Strength Training: 5 WG PU, 10 BW Dips, 20 Renegade rows – 30lbs dumbells X 5 Sets

Tuesday
Rest
Physio IMS – EMS

Wednesday
Zone 3 - 15 minute warm up then 4 sets of 3 minutes @8.4(low) 3 minutes @8.9(high)
Stretching

Thursday
Zone 5 -  3 minutes @ 10mph with 6 minutes recovery @ 6mph – 4 sets, 10 mins warm up and 10 cool down.
Stretching

Friday
Strength Training: 5 WG PU, 10 BW Dips, 20 Renegade rows – 30lbs dumbells X 5 Sets

Saturday
Trail run @ UBC!!  a little over 2 hours.

Sunday
Zone 1 – Treadmill – 1.5 hours @ 7.9Mph – HR ~163bpm
Motivation:  A race across the Sky - Leadville Trail 100 MTB bike film from the 2009 Race where Lance won in a CR riding the last 7 miles on a flat rear tire.  Machine.  Legend.  Man with a plan.

Notes
1. Poison – 1 pint Granville Islande Winter Ale and 1 Corona.
2. Knee still prone to flare ups, but generally day to day feeling alot better.
3. Brilliant run outside on Saturday, felt strong and good to run with Tania, Katie, Ray and Jeremy.
4. Sundays recovery run, was HARD.  Very unmotivated, misery loves company and I wouldnt have done it if Katie didnt show up to run as well so cheers.