O - competition race (Jug Bay MD) 1:07:00 [4] 6.58 km (10:11 / km) +88m9:33 / km ahr:121 max:160
QOC Chase with Kenny. Flat course on the edge of the bay. Three stop along the way to consume beverage. Stuck with water as I am not acclimated to MD summer weather any more.
Used Garmin 935 compliments of Kenny’s collection. Automatic loading to AP.
Pace was a jog to spare the hamstring, actually would have been hard pressed to go any faster.
Dynamic warm up with leg swings, then workout class.
10 AM
Strength (Rec Center) 1:05:00 [3]
Then on my own, hamstring exercises, cardio. Elliptical lasted 7 min this time Bands on ankles all directions Single leg hamstring bridges Ski erg 2,000 m 9.11 / 500 m 1:59.5 Step ups high knee, single leg squats w/10# kb, swings w/15# Pull ups 5 sets x 10