Sleep: 930p-530am
Sugar: client's homemade family recipe egg nog. The real kiind with a kick. Delicious. I added some Ben & Jerry's Red Velvet Cake to it. Yum!
Training @830am fasted except for coffee w/cream
2 mile run with 4 x 20s surges at the top of 10, 12, 14 & 16 minutes
5x 30-45s hill sprints @ 80-90% grinder effort. 3-4 min walk/jog down recovery.
followed by: 2 mile run with 4 x 20s surges again at top of 10, 12, 14 & 16 minutes.
Experience: I paid for last Sunday's hill sprints all week long with sore lower legs. This time I decided to take the conservative approach. I did my first one for max distance in 30s and worked to replicate it each interval. I did and was able to in 29/30s each time while feeling powerful and able to focus on driving my knees vs last week I felt like I was just trying to hang on.
Recovery was significantly better too able to get back down the hill sooner obviously and jog around for a minute or so before the next with 3:30 rest b/w each. Wasn't dreading the start like last time. I did count steps agin and was taking 94-97 steps each 30s.
Hike: Relaxed 30-40 minute hike with the family at Max Patch.
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