My training plan from the MDI marathon to 26.2 with Donna is on runningahead. If you want to see it you can look here This us accurate for the past, but the future is subject to change. I like how easy it is to move your workout to new days. www.runningahead.com/log
As mentioned in the previous log I ran in the morning
The Wednesday evening was rowing practice.
1000 k warm up
Calisthenics sequence. Jumping Jacks, Push ups, Squat Thrusts, Jumpies, Lateral Lunges, Sit ups 1x14
Then erging (indoor rowing) for 15 minutes.
Then we did a circuit. There were 16 stations. More Calisthenics and Erg drills. We went around twice.
Friday 20 mile run. I was still feeling tired from the new exercises. I used a 40 sec walk/20 sec run. I was in the local park which is very pretty, but has hills and a little over half is on trails. The hills were hard with the tired legs. Average pace 13:22, as I said my legs still felt tired.
Skipped rowing practice so I could be in bed by 9:00. I needed a really good night sleep
Sat. Woke up feeling better than I have since Tuesday. I still decided that coxing would be a good choice at rowing.
Ran the 4 mile loop in Queeny with my husband. Had not really realized how hot it was. 80 and they had turned off the water fountains. We were quite thirsty at the end. Average pace 9:56. Given the temps and the hills, I'm good with that.
Sunday. Too windy to row on water, so I erged (indoor rowing) Three of us were on slides which requires you to work together. We did 20 minutes steady state, 8 minutes with a stroke rate of 28, then 2min x(12, 14,16,18,20,18,16,14)