The Little Chemist That Could: 3 Weeks to Spartan Super

Last week of full-time working from home... eeeeeek things are gonna change!

Monday

Did: 4.12 mi @ 9:01/mi avg

A few miles around downtown after dropping D off at camp - felt really good to get out and get moving! Happy with how the legs feel after just 1 day of rest since the long miles on Saturday.

Tuesday

Did: 8.1 mi @ 8:14/mi avg Track Tuesday

Ahhh felt so great to be back at the track this morning! Ran 6x800 on the track (3:18, 3:25, 3:21, 3:14, 3:20, 3:21) and finished with a PR 400 in 79s... wheeee!

Wednesday

Did: 45 mins bodyweight workouts + 9.4 mi bike ride

Had to make up 3 days of workouts today... got 2 done in the early morning, then the last one after I dropped D off at camp.

Workout 1:

"Time of your Life": Start with 25 Russian twists, then look at your watch. Depending on the last digits of the "seconds" do one of the following activities next:
0) 10 pushups
1) 25 air squats
2) 25 gorilla hops
3) 10 up-downs
4) 25 glute bridges
5) 25 tricep dips
6) 25 skater lunges (R+L = 2)
7) 10 pistol squats (R+L = 2)
8) 25 jumping jacks
9) 25 high knees (R+L = 1)
Continue until you've completed 25 activities. Record total time.

Total time 16:15

Workout 2:

40 RFT: 5 gorilla hops + 5 mountain climbers (R+L=1)

Total time 8:57

Workout 3:

AMRAP in 15 min: 5 pushups + 5 flutter kicks (R+L = 1) + 5 Russian twists (R+L = 1)

Total 40 rounds

In the evening I biked down to Gather GVL via the Swamp Rabbit to meet the family for dinner - it was a nice ride! Felt pretty good to be on the bike for the second time in (almost) a week.

Thursday

Did: 6.11 mi @ 8:23/mi avg

Got up with the intention of doing Altamont for the first time in forever, but motivation (and headache due to previous night's happy hour) kept me home til after sunrise. I went for an "easy pace" loop through Green Valley and was surprised at how good I felt on the hills! I even set a PR on the climb up Valley Oak which is always a tough one at the end of a run. Really happy with that!

Friday

Did: 50 mins strength training

Got up early and finished almost an hour of strength before I had to get D ready to go to camp. Pretty proud of that! Bodes well for the upcoming shift back to the office (where the gym/locker rooms aren't reopened yet). Did 2 bodyweight workouts plus some weights.

20 RFT: 5 shoulder taps (R+L =1) + 6 jumping lunges + 7 mountain climbers (R+L = 1)

9:27 for this workout

Static Day! Alternate 60 sec wall-sit + 60 sec plank. Repeat 10x (20 min total)

oh my quads

Saturday

Did: 14.67 mi trail run

Got out for a solo run on the trails and felt so great to play in the woods for a few hours!