Grain of

Rice Date Day Type Time Workout Intensity Evaluate Notes

Avg Max
HR HR
On side, thorasic spine both types,
both sides x5
Cat & seal x10
Child's pose, sides & middle x5
Slow mo mt. climbers x50
Squats x30
Glute bridge - together and ea. leg
x25
2 min plank
Opposite leg op arm ea. side x20
Dec 18, PT & Roll-up, arms above head sit-up x20
90 2017 Monday Strength 51:31.93 Repeat Low B Good but back hurt
Dec 19,
91 2017 Tuesday Spinning 42:05.12 Intervals 158 194 A
Track speed work - Intervals
1 mi @ 10k (7:20) - 7:16.9
400m @ mi (1:37.5) - 1:34.0
800m @5k (3:32.5) - 3:32.7
1 mi @ 10k (7:20) - 7:19.1
400m @ mi (1:37.5) - 1:39.0
Dec 20, 800m @5k (3:32.5) - 3:32.9 Felt very hard
92 2017 Wednesday Running 39:53.74 w/ 3 min rest High C Didn't quite hit 3 of the intervals
Speed work - Intervals
200m @ mi (48.75) - 44.4s
200m @ mi (48.75) - 43.2s
800m
600m @ 5k (2:39) - 2:31.2
200m @ mi (48.75) - 50.7s
400m @ 5k (1:46.25) - 1:39.4
800m
600m @ 5k (2:39) - 2:32.4
200m @ mi (48.75) - 49.6s
400m @ 5k (1:46.25) - 1:44.0
200m @ mi (48.75) - 46.0s
200m @ mi (48.75) - 45.3s
Dec 23, 60s rest after 200m, 2min after all Struggled a little with the 200m after
93 2017 Saturday Running 24:04.70 others High B the 600m
Solo
94 spinning 31:14.04 Intervals High A
Dec 24, ~4mi
95 2017 Sunday Run/walk 44:33.05 17:07.0 run Medium F Back hurt, so had to walk :(
17:13.7 walk
10:12.3 run