Post-Madonna Sunday
Mt Madonna 10K
CEO got first overall in the ‘23 Mt Madonna Challenge 10K with a 1:00:58 – she fast! Beat the next closest [male] runner by 18s š
Super happy with my own race: I stayed mostly within myself, coming in at 1:05:37 without much left in the tank. Felt well paced for my current fitness, as well as a intensity notch up for the next month of training. Next year I’d like to target 1:02:30 (!!!)
Kinesthesia
I’m avoiding leg workouts to get over this DOMs and recover, still pushing upper body strength training at a higher-than-weekly cadence. My right shoulder complained when loading with front raises, so listened and gave it a two set rest.
Table 1:
Lifting: Shoulders 2023-09-24
| Exercise | Set | Weight | Reps |
|---|---|---|---|
| Overhead Press | 1 | 90 | 7 |
| Overhead Press | 2 | 90 | 7 |
| Overhead Press | 3 | 90 | 6 |
| Reverse Fly | 1 | 90 | 8 |
| Reverse Fly | 2 | 90 | 8 |
| Reverse Fly | 3 | 90 | 8 |
| Front Raise | 1 | 50 | 6 |
| Front Raise | 2 | 50 | 0 |
| Front Raise | 3 | 50 | 0 |
| Lateral Raise | 1 | 50 | 6 |
| Lateral Raise | 2 | 50 | 6 |
| Lateral Raise | 3 | 50 | 6 |