Monday
I slept pretty good last night and I'm still sore from the Boss Hog.
Run. LM and LS. Push ups and Dflex. 3.5 miles easy at A.K.Bissell. GSM and stretch.
XT. Pull ups 4x5, push ups 4x20, hang leg raise. Deadlift #135 4x5, straight arm pulldowns 3x6.
Tuesday
Run. LM, LS, and Dflex. 50 minutes with 4 x 100m strides. Dflex and LS. GSM and yoga.
XT. Vinyasa flow with Shea. Another great practice.
XT. Vinyasa flow with Shea. Another great practice.
Wednesday
Track session. LM and LS. 1 up. 800m (3:21.4), 10 x 200m (44.1, 44.3, 42.2, 42.8, 41.8, 44.0, 42.7, 38.6, 38.7). 1 down. This was maybe the best set of 200s I've done.
Thursday
This was a much needed recovery day which includes some very competitive sand volleyball.
Volleyball. We lost 1-2, but played very good for the most part. We came from way behind to win the first game. Game two was close; we had game point and the ref called the other team for a rotation violation but they decided to make it a do over. We got several questionable calls against us which was frustrating.
Friday
Run. Dflex, LS, squats, and lunges. 6 miles progression. (10:22, 9:42, 9:33, 9:23, 9:19, 9:06)
XT. 55 minutes of kayaking. This wore my shoulders out, especially the left one.
Saturday
Long run. Squats, LS, lunges, and Dflex. 10 miles easy.
Sunday
Volleyball. We lost in the first round of the tournament. The team played good and the games were close but we couldn't get over the hump.
