Week of May 11-16

MONDAY
EXERCISE: Road run - Easy to Moderate pace 
DISTANCE: 4 miles
​TIME: 34:45 
TERRAIN: Royal Pain - Half ascent and half descent
​
EXERCISE: Lap Swimming 
DISTANCE: 1000 yd
​TIME: 31:43

STRENGTH: Mobility
​

TUESDAY
EXERCISE: Hill Repeats - Ridge Road Combo Platter - 3x6 min and 8x30 sec strides
DISTANCE: 7.90 miles
​TIME: 1:19:05
TERRAIN: Garden of the Gods - hilly on road and strides on trail

​STRENGTH: Plyometric Strength by Chris Lee
​

WEDENSDAY
EXERCISE: Lap Swimming
DISTANCE: 1400 yds
​TIME: 41:12
​
EXERCISE: Road Bike - Easy to Moderate Pace
DISTANCE: 8.35 miles
​TIME: 37:49
TERRAIN: Cordera and Wolf Ranch - rolling hills

​STRENGTH: Mobility

THURSDAY
EXERCISE: Track Workout - 10x400m (between 1:35 and 1:38), Recovery for 1:45 
DISTANCE: 5.05 miles
​TIME: 1:03:54
TERRAIN: Manitou Track

​STRENGTH: Stability Strength by Chris Lee

FRIDAY
EXERCISE: Lap Swimming
DISTANCE: 1500 yds
​TIME: 42:32

​EXERCISE: Mountain Bike - Black Forest Section 16 - 2 FAST loops (17:47, 18:02)
DISTANCE: 7.61 miles
​TIME: 35:49
TERRAIN: Black Forest Section 16 - rolling hills

​EXERCISE: Bear Creek Tempo Loop - EASY
DISTANCE: 7.01 miles
​TIME: 1:01:04
TERRAIN: Bear Creek Park - rolling hills