Week of January 12 (23 / 32)

Monday 12

30 Day Ab and Squat Challenge. Crunches 105, Squats 70. 

Morning session. C2 1k 5:02, TM 1 mile 9:58, Star Trac bike level 7, 4 miles 20:30 and stretch. 

Noon session. Star Trac bike level 7, 4 miles 20:42. Strength. Knee extension #35 3 x 12. Leg curl #30 3 x 10. Free Motion chest #50 3 x 8, lat #100 3 x 6, shoulder #40 3 x 6. Lateral step ups 15. 

Worked on hip and knee mobility. I have some sore spots in my upper hamstring. 

Tuesday 13

My left hamstring is sore this morning but my legs are not as tired. My goal is to run 5 after work. 

"Do you have the confidence to take an extra day off to avoid injury? Once you do, no more injuries." @GregMcMillan

Evening session. Leg swings, LM, 4 miles at Melton Lake greenway, 6 x 100m, and stretch. 

30 Day Ab and Squat Challenge. Crunches 10, Squats 5.

Wednesday 14

Morning flow. Stretching and clams. 

I missed my ab and squat exercises today. I will catch up tomorrow. 

Thursday 15

30 Day Ab and Squat Challenge. Catch up. Crunches 20, Squats 10.

30 Day Ab and Squat Challenge. Crunches 50, Squats 20.

Noon session. LM, leg swings, 4 mile lunch loop plus 6 x 100m strides, and stretch. My knee was ok until 3.6 miles in. No residual pain. 

FitStar yoga. 

Friday 16

30 Day Ab and Squat Challenge. Crunches 55, Squats 45.

Evening session. Leg swings, LM, 2 up, 4 x 200m hills, 2 down, and stretch. My knee started hurting at 3.5 miles. 

Lots of stretching and foam roll. 

Saturday 17

30 Day Ab and Squat Challenge. Crunches 90, Squats 60.

FitStar Yoga. 

Clams 35, 25. 

Noon session at Cherokee Blvd.. Leg swings, LM, 3 miles with 1 easy and 2 good, IR .25 walk, .5 hard, IR .25 walk, .5 hard, .45 walk and stretch. Rehab iced. 

Sunday 18

30 Day Ab and Squat Challenge. Rest day.

Lateral step up 25.

Haw Ridge trail run ~4 miles. Stretch and foam roll.

Soccer Trails at Haw Ridge

Volleyball tonight was not much more than an easy plyo workout.