Monday 7
I can tell it has been a while since I've played volleyball. I am a little sore and stiff.
Lunch run. LM, Dflex, drills, 4 miles easy (average pace 8:52, average HR 155). Stretch.
Evening run. 2 miles easy (average pace 9:21, average HR 150).
XT. Vinyasa flow 50 minutes.
Track session. Dflex, .75 up, 2 x 100m strides, 4 x [600m (2:40.1, 2:34.9, 2:33.3, 2:31.8), 200m jog IR, 200m (0:47.6, 0:48.8, 0:47.6, 0:47.7), 200m walk IR]. 1 down. Active cool down.
Lunch run. LM, Dflex, drills, 4 miles easy (average pace 8:52, average HR 155). Stretch.
Evening run. 2 miles easy (average pace 9:21, average HR 150).
XT. Vinyasa flow 50 minutes.
Tuesday 8
Morning flow. Tennis ball plantar fascia roll out. I didn't get enough sleep last night.Track session. Dflex, .75 up, 2 x 100m strides, 4 x [600m (2:40.1, 2:34.9, 2:33.3, 2:31.8), 200m jog IR, 200m (0:47.6, 0:48.8, 0:47.6, 0:47.7), 200m walk IR]. 1 down. Active cool down.
Wednesday 9
Noon XT. Les Mills RPM Express.
Thursday 10
Afternoon run. Clams, bridge, squats. 3.25 miles easy. Stretch
Saturday 12
Long run. Dlfex, 9.5 miles (average pace 9:26, average HR 155) with 3 x 100m strides. Stretch.Sunday 13
Volleyball. Hot tub. Clams, bridge, tennis ball for foot mobility, shoulder tubing exercises. We won a one-sided match 2-0.
