My Road to Challenge: Training Week 4 of 40

	This week	Cumulative
Total training hours	13:42	51:19
Swim	01:44 / 3.15 km	04:42 / 9.15 km
Bike	01:57 (spin class + trainer time)	05:46 (spin class + trainer time)
Run	04:31 / 40.6 km	16:06 / 150.3 km
Strength training	02:30	10:45
Yoga	03:00	14:00

Fear not, tiny little blog following. The absence of a training week 4 post, at the end of training week 4 is not reflecting that I’ve stopped training. Au contraire, training week 4 was my biggest week yet. It’s just that training plus work plus Christmas preparations and socials have kept me from blathering on about it… Until now!

I did tap out of the Daily Challenge for December. My knees & shoulders couldn’t take the Crossfit Style Burpees – and since I do a lot of other stuff and don’t want to jeapordize my tri-disciplines by blowing out my knees/shoulder with this little challenge, I bailed.  But that aside, without further ado, here’s week 4:

Monday	8.6 km run (hill repeats in the snow)
Tuesday Rest Day!	8 minutes of planking After work Christmas Cheer!
Wednesday	15 minute warm-up spin on trainer 45 minute weight workout at home 8 minutes of planking Tri-Club Spin Class
Thursday	8.3 km run Yoga Double Header:            Hatha/Core Flow Class            Hatha Class
Friday	4.5 km run 1 hour weight workout with my trainer
Saturday	5.2 km run 1600m swim 45 minute weight workout at home 42 minute spin on the trainer
Sunday	1550m swim 14.1 km run Yin/Deep Stretch Yoga Class

My yoga studio has added a new class late morning on Sundays and so I timed my Sunday long run to end at the studio in time to take the Yin/Deep Stretch class. When the instructor asked if we wanted to focus on anything in particular, I was quick to suggest hips. It was a fabulous way to end a long run and something I intend to make a habit.