Morning Workout (7:15-8:00 AM)
Zone 2 Aerobic work on Echo Bike:
- Workout:
- 45 minutes at cadence of 52-53
- Heart Rate:
- Average about 140
- Reasoning:
- Improve aerobic efficiency and overall health without adding exercise bodily fatigue. I have no fancy reasoning for the morning workout other than I want to get it over with.
Afternoon Workout (2:00-3:00 PM)
Strength Work Focused on Lower Body:
- Warm-Up:
- Light warm-up in a variety of patterns and loaded positions to improve range of motion before the session.
- Workout:
- A) Back Squat:
- 3 sets of 4 reps at RPE 7-8
- Rest: 3 minutes
- Weights: 100kg, 110kg, 115kg
- Equipment: Knee sleeves, no belt
- B) Belt Squat with 3 second eccentric:
- 3 sets of 8-10 reps
- Rest: 3 minutes
- Weights: 60kg, 60kg, 70kg
- C1) Safety Squat Bar Forward Lunges:
- 3 sets of 8 reps/side
- Rest: 2 minutes
- C2) Hanging Knee Raises (Paired with above exercise):
- 3 sets of 10 reps
- A) Back Squat:
- Reasoning:
- The focus here is on maintaining strength while building lower extremity endurance for running. Volume is intentionally kept low to minimize overall fatigue. With frequent exercise, I respond better to lower volume. The increased rest compared to earlier phases of training is to allow for better recovery.
