Felt great today, came off a 40 mile week with a few days rest to put in work. I have been feeling under the weather, but today I woke up feeling much better. This week I will be focused on hill strength as the weather may finally let me outside. 


progressive treadmill run

1 mile warm up walk 

1 hour progressive aerobic threashhold run starting at 5ph finishing at 7.5 mph 

bodyweight and dumbbell workout (2 min recovery between sets)

bicep curls 4 sets till failure  

incline push-ups 4 sets till failure  

dips 4 sets till failure

closed grip bench 4 sets close to failure  (didn't want to drop the weights on my head lol)

shrugs 4 sets to failure 

shoulder blasters

15 min yoga style stretches