This Thursday was 90 min upper body and core workout that started with a 20 - 30 min light jog to warm up (about 10 - 11 min pace, HR in the 125-135 range). Then the fun began. I did 2 rounds of variations of pushup and pullup sets averaging about 20 pushups and 10 pullups for each variation. Along with this there were several jump rope sets interspersed throughout while I waited on my shoulders and arms to recover. All of the pullups were assisted because I had done a full pullup routine and added some dips for good measure on Wednesday after my track workout.
I trained strength again on Friday focusing on my legs. But my work, while including needed movements for the quads and hamstrings to insure both strength and balance, also incorporates movements to open and support the joints and the knees and ankles. This meant along with squats, leg extensions and curls, step ups, lunges (in varying directions) there were also circular movements, taken from yoga, martial arts, and Tai Chi.
This work has been instrumental I believe in restoring my speed and strength as well as resolving a knee issue I've lived with on the bike for over 10 years. I can't wait to see how this plays out in my cycling and running this year but for now I'm content knowing that I'm feeling better and training consistently and well.
After my leg work I went for an easy swim focused on a single rotation drill and kicking. All in all just a pretty good day.