Monday 16
I was startled awake at least 3 times last night.
XT. C2, 1k. FreeMotion bike, level 2.5, 20 minutes, 6.7 miles. Calf press #160, 3x10. Kettle bell swing #30, 35, 40, 3x5. Pull down #100, 120, 140, 3x5. Nautilus deadlift #90, 3x5. Dumbbell press #35, 3x5. Squat machine #180, 3x5.
Evening run. LM, leg swings, drills, 5 miles at a good pace (just under 9) and stretch.
Tuesday 17
Track workout. Warm up 1200m, leg swings, 8x100m, 1200m (5:35), 1000m (4:37), 800m (3:39), 3x600m (2:42.2, 2:42.9, 2:40.8) and 1200m cool down. GSM. Stretch before bed.
Wednesday 18
Several of us from work went bowling during lunch. I rolled a 189, which is my highest score ever. The second game I think fatigue set in and I was only able to score a 104.Evening run. Scorpion and eagle, single leg bridge, 20 minutes easy. Two sets of 10 each for step ups, squats and reverse lunges. GSM.
Thursday 19
I slept in till 6:30; I guess my body was needing it. My glutes are sore.
Evening track session: Warm up 1600m, 8x100m and leg swings. 6x200m (0:52.5 average), 400m easy, 4x300m (1:22), 400m easy, 3x400m (1:50). Cool down 1200m.
Stretch before bed.
"Try to impose the least amount of stress that produces the maximum benefit" Jack Daniels
Stretch before bed.
"Try to impose the least amount of stress that produces the maximum benefit" Jack Daniels
Friday 20
Recovery day. 23 minutes of FitStar yoga.
Stretch before bed.
Stretch before bed.
Saturday 21
Long run with the Roadkill Runners. LM, leg swings, 8 miles and stretch.
Stretch before bed.
Stretch before bed.
Sunday 22
Foam roll and hot tub.
20 minute recovery run.
Volleyball. We lost 0-2.
Volleyball. We lost 0-2.
