Week 7, Day 7 - 16 week full IM training

Bed at 11 PM...woke at 5:45 AM.

Key run
60 minutes
little more than 7 miles. HR averaged 141. Good run. Windy. Slight pain in left ankle...nothing serious. Need to ice later today. Kept strides per minute right at 180...HR in the upper 130s, lower 140s. Ran up and around ACU and to Radford on Washington.

CF
20' AMRAP
row 250m
25 HR pushups
7 rounds...chest and shoulder on FIRE. 

Menu:
salad, cooked veggies, beans
Mt Evans trail mix, carob almonds, bean burrito and a few pretzels
frozen fruit, cashews, LARA bar, a few pieces of dried banana

TOTAL WEEK 7 VOLUME: 11 HOURS.