Hi Folks,
We’ll be away during Christmas week and the weather will be a challenge for outdoor workouts, but you can make use of indoor training facilities rowing and spin classes. I’ll be posting some workouts once I’m at the grandkids home.
12/23/25 TUESDAY. TEMPO runs to mimic sustained runs at a high controlled aerobic pace. Today will be wet so I’m going to have you run a steady 20′ tempo piece at 10K race pace effort.
12/24/25 STRENGTH TRAINING...getting in your home workout should be doable. For example, do x 5 R/L One-Arm Gorilla Rows – X10 KB Swings – R/L X5 KB Clean to Front Squat to Overhead Thruster. Repeats for three rounds.
KeesTraining 