Monday
Run. LS, single leg squat, core and drills. 40 minutes (average pace 8:46, HR 147, cadence 167). Stretch.
XT. Hip extension, pull ups, push ups, dips, kettle bell swings, hanging hip flexion, and plank front and side with lateral shoulder raise.
Tuesday
I slept poorly last night and I'm paying for that a little today.
Run. Single leg squat, LM, LS, and Dflex. 30 minutes and 4 x 100m strides. Stretch.
Run. Single leg squat, LM, LS, and Dflex. 30 minutes and 4 x 100m strides. Stretch.
Wednesday
XT. Strength training: 3 circuits of calf press, hip extension, pull ups, chest press, and core.
Volleyball. We lost 1-2 tonight but with only 5 players. Given that, we played well. I was much better at the net.
Friday
I plans for running and cycling got rained / stormed out. I did get my hitch put on my car and assembled and mounted the bike rack. I also went for my annual physical. Vitals were excellent, awaiting blood work.
Saturday
Long run. Dflex, LS, and single leg squats. I went for 10 miles in 1:37.00. My average pace was 9:42, HR was 164, and cadence was 164. I experienced some discomfort towards the end, but overall it was a solid effort. Post run stretch. After run hot tub, stretch, and core. 22 miles for the week with only 4 days running. I know it's OK to miss a workout sometimes but I would like to get my mileage up a bit closer to 30.
I made two hot visits for my post run recovery.
Sunday
XT. Justin and I did a 11 mile ride through Oak Ridge. It was eventful, Justin and I were both getting use to our clips and he didn't get his tight enough. At our first red light he couldn't unclip and fell over. I felt sorry him but he seemed to take it ok.
Volleyball. We finally played a team that was worse than us. It was good to get a win, but it would have been more fun if it would have been competitive.
