Day

Date

Type

Workout

% vVO2

Ancillary

MON

6/27

SS

10-15min wmup, 12x50m, w/ 3-5 min recovery, Plus 30-45 easy run after.

Max

Myrtle,

Quad/Hip

Lower Weights

TUE

6/28

AC

LR at MCCSP.  60-75 minutes Focus on strong form on hills.  (45 min for newbs)

+8-10 strides

65-75%

Body Core

WED

6/29

ST

Hill Challenge:  20x earns a shirt and b-fast

8-20x Hills (400m climb by boathouse at Griffey)

Any

Ropes

THU

6/30

AB

30-45 minutes,

60-75%

FRI

7/1

LTV

4-6x1K, w/ 1:30 rest

80-85%

Med Ball 300

SAT

7/2

AB

30-45 min, +4-5 strides

60-75%

SUN

7/3

RR/RT

Rest or 30-45min max