Weekly Workout Report

Thank you for the birthday wishes! It was a great day including a) a nap and b) a relatively civilized dinner out with the kids. (Only one small dish fell off the table and broke . . . thankfully the restaurant was understanding!)

Weekly Workouts

M: 7 mi with J+T (part of the running group!) – 9:18/mi average. 71F/91%

T: 6.36 mi with 16 x 30s at 5K effort – 9:29/mi average, the 5K segments ranging from 7:09 – 7:30 pace. 69F/94%. Strength: 20 min full body with Rebecca Kennedy.

W: 7.8 mi with 3 mi warmup outside @ 9:52/mi, 2.8 mi treadmill hills (6 mph, 4-6% incline, 2 min x 8 with 2 min jogging between each), 2 mi cooldown outside @ 10:20/mi. 73F/89%

R: 6 mi in Vero Beach mostly with Josh! 9:53/mi average, 73F/86%

F: 5 mi in Vero Beach chill/relaxed pace, 10:26/mi, 73F/87% + 20 min upper body weights with Selena Samuela

S: 14 mi @ 9:42/mi average (somewhat of a progression, first miles slower + last mile @ 8:52)

S: planning on 30-45 min yoga only

MILES: 46.2 // STRENGTH: 2 x 20 min // YOGA hopefully x 1