Mon - Rest (maybe some abs) ------------------------------------- 30 mins abs

Tues - Upper Body/Core, Hill Repeats --------------------------- 50 mins upper body/abs, 4 hill repeats

Wed - 10 miles w/Strides -------------------------------------------- 9.50 miles w/strides, 9:59 ap.  Dead legs last mile, but I did climb all the hills without stopping.

Thurs - Core/Strength ------------------------------------------------- 50 min upper body/core

Fri - 16 trail miles ------------------------------------------------------- 16.28 trail miles after work

Sat - All Day Notary Class, then 10 Miles (?)-------------------- Class

Sun - 23rd Anniversary, 10 Miles Here(?) ------------------------ 12.2 miles

Total: 21.2 road miles, 16.28 trail miles, 130 min of combined upper/lower body and core

Hi everyone,

Thanks Leslie for starting us up once again. 23 years eh? That's a long time! Love your question What's the Equinox Erika? A race? And congrats again on the PR. Great job!

Mon: 45min UB + abs

Catching up on the UB: did 45 minutes of Ba/Bi (STS II/15) this morning. Should've done it last Fri. Skipped the band work. And subbed the preacher curls with hammer curls. Next time instead of chin ups (I did 3 sets of 8) I'll do pull downs. I like pull downs better. 

Added on 20 min of LB with ankle weights. Darn, those always work my legs incredibly well.

Still have abs to do after work. I'll report on that later.

Tue: 7K hill repeats + 30 min LB

OK, I've been feeling tired and sleepy for days now. So I slept in this morning. Got myself nearly 10 hours of sleep. Guess I was really tired and sleepy

I'll report back on my run after work (we all know how well I do working out after work)

Wed: 1h30 easy run + 45 min UB + abs

I'm sorry, I can't get my butt out of bed in the morning  I've even turned up the volume of my stereo (which has an alarm clock) last night. The 100 watt speakers are pretty loud but I slept through it for an hour this morning.

Thu: 7K easy run + Plyo

Opted for the TM and an old favourite today: iTread with Grace Lazenby. I did set 1 and most of set 2. Guess set 1 is easier than set 2. My calfs were really bothering me in the first half hour. Had to stop and stretch quite a few times. That's what I get for skipping two runs, sigh. It was a tough run. 98 minutes of hills and intervals (14 kilometers). 

Treated myself to a trip to the hairdresser. Had my hair cut short again. Sort of pixie style. That longish bob cut was driving me nuts when exercising.

Fri: 3K rec run + 45min UB + abs

Pretty effortless 10.3K run this morning. Easy, but slow. Legs felt great though. Felt no need to walk. Even ran up the dike. Quite surprising after yesterdays tough interval run.

Sat: 6K doggie run + HiiT 30/30

Lower calfs were protesting again, all through my 10.1K run this morning. Made my run a bit of a struggle. I blame it on my very short stretch yesterday.
Last run of the month and I finished July as my highest mileage month this year: 218.5 kms 

Sun: 2h40 long run (route: weather permitting I'll run the bird sanctuary loop)

Nice day, so I choose the bird sanctuary loop (22.09 kilometers), assuming it would take me 2h40. First half running felt easy. The route was flat. Second half felt much harder, which included a few inclines and about 5 kilometers of concrete slabs that always seem to tire my legs much more than asphalt does. Or is it just my mind thinking it does? I kind of ran out of steam around kilometer 17-18. But then felt better again and finished the run at an easy pace which felt slower, but according to my HRM wasn't. Finished the run in 2h36 and 22.32K total. I'm actually pretty surprised by my overall pace for this long run (7:02 min/kilometer). 

Total running mileage: 56.75 kms

Total biking mileage:26 kms

LB:1x

UB:1x

Abs: 0x

Other cardio:  0x

Thanks Leslie.  I always thought so.

Mon:  15 mins of core excercises:  180 push-ups, 3 sets of pull-ups, 3 sets of abds followed by mild stretching.  No running today.

Tue:  15 mins of core excercises:  200 push-ups, 3 sets of pull-ups, 3 sets of abds followed by mild stretching.  Did easy run 4.1 miles in 62F and no humidity. 50 mins of free weghts - UB and light leg work.

Wed:  15 mins of core excercises:  170 push-ups, 3 sets of pull-ups, 3 sets of abds followed by mild stretching  Tempo run this evening - 3.75 miles @ 7:50 pace.

Thur: 15 mins of core excercises:  200 push-ups, 3 sets of pull-ups, 3 sets of abds followed by mild stretching.  Followed by a 4.13 mile run @ 8 min pace. Hot, humid, and very sweaty run.  That an almost a bad encounter with a skunk.  Fortunately the bugger was not that "aggressive" and just ran away.

Fri: 15 mins of core excercises:  200 push-ups, 3 sets of pull-ups, 3 sets of abds followed by mild stretching.  40 mins of free weights and circuit weight machines- mostly UB but some light leg work too.

Sat:  R2C relay - 2 legs approx: 8 miles each total: 16 miles  [had this on wrong day...]  First Leg of R2C - 8.2 miles finished in 59:16 @ 7:16 min/mile.  Secong leg of race 7.95 miles - finished in 59:10 @ 7:27 min mile pace.

Sun: SRD..

totals for week:

Running: 28 miles.  1.25 hrs of core excercises including 950 push-ups;  1.5 hrs of free weights.

Thanks, Dove.

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