SIX 27 - SEVEN 3 (21.34 / 35.91)

Monday

Run. LM and LS. 4 miles with a pace push. Stretch and LS. GSM and stretch.
ST. 3 sets of 5 each of pull up, bench press #135, kettlebell deadlift #70, step ups, and kettlebell swings #25. Core and rope pull. 

Walk. 1.5 miles. 

Tuesday

Just when everything's going great something begins to fall apart. Well, not sure I'm fallen apart just yet, but I'm having some issues this morning. My lower back is sore and I've noticed an issue with my left heel. The back could be caused by the Hollow Holds and the heel to slacking off on rolling my feet on the tennis ball. I have been pushing pretty hard over we the past several week with little rest.
Run. LM and LS. 3.28 miles.
Cycle. 8.65 miles.

Wednesday

Lunch XT. RPM Xpress with Julie.

Run. LM and LS. 4 miles with pace. Stretch.

Thursday

Recovery.

Friday

Morning vinyasa flow yoga 10 minutes.

Cycling. 20 miles with an average pace of 17.7 mph. 

ST. Pull ups 25. Dips 45.

Walk. 1.5 miles.

Saturday

Morning vinyasa flow yoga 10 minutes.

Long run. LM and LS. 10 miles.

Sunday

Race recovery. Unfortunately I'm having some gut issues today.

SIX 20 - 26 (24.83 / 22.60)

Monday

Travel from Charlotte. 

Cycling at Cherokee Blvd. We stayed mostly on the flats, but ventured once to the hills. I was a little faster 16.2 than my last ride 15.2 even with the hills. It helped to have Justin with me. 

ST. Push ups 55. Pull ups 23. Stairs and squats. 3 circuits. 

Tuesday

Morning yoga flow 10 minutes.
Run. LM. 4 miles at 8:40 pace. It was a hot one, feels like 86.
WOD - SPARTAN 30*. 3 circuits of 30 seconds hollow hold, 30 seconds recovery, 30 seconds burpees, 30 seconds recovery. 

Before bed yoga flow 10 minutes. 

Wednesday

Lunch XT. RPM Xpress with Julie. Pull ups.
Track session. LM, LS, and 1 up. 800m (3:10.0), 4 x 200m (40.2, 41.3, 41.1, 39.3). 800m (3:14.1),  4 x 200m (41.0, 41.1, 39.4, 38.0). Feels like temp 99 degrees. DAMN HOT!

Thursday

Recovery day. I was very tired for most of the day.
Recovery run with Kristen. 2 minutes walk, 2 minutes run for 2 miles.

Friday

Morning flow. Vinyasa yoga 10 minutes. 

Run. LM and LS. 4 miles with 4 x 100m strides. Stretch.

Gym. GSM. Pull ups 25. Dips 35. Stretch.

Saturday

Morning run. LM and LS. 10 miles with a slight pick up for the last 2 miles. Stretch. 

Kayak 1 hour.

Sunday

Volleyball (Pandemonium). We won 2-0. 

Evening walk with the girls. 

SIX 13 - 19 (19.27 / 7.00) Heroes Con

Monday

Morning run. LM, LS, and squats. 5 mile progression run with 4 x 100m strides. GSM and stretch.
Spartan WOD. 5 minute run. 2 circuits of 1 minute (30s 2nd circuit) hollow hold. 10 push-ups (20 2nd circuit). 10 leg raises. 1 minute plank (30s 2nd circuit). 10 mountain climbers. 1 minute hollow hold (30s 2nd circuit). 1 minute second plank (30s 2nd circuit). 10 burpees.

Tuesday

Run. LS, LM, and 5 burpees. 1.2 mile run and 5 burpees. 1 mile run. We got hit by a storm and had to cut the run short. 

Yoga. Vinyasa flow with Joan.

Wednesday

Lunch XT. RPM Xpress with Kristen. Julie was the instructor.

Hill repeats. 1 mile up. 10 x 200m repeats (average 44.8). 1 mile down.

Thursday

I didn't get to sleep earlier enough and was tired all day. 

Travel to Charlotte. 

Friday

Pre-con run. Easy run 9:23 pace. 

Saturday

Heroes Con all day.

Sunday

Pre-con run.  A little bit of tempo, 8:43 pace. 

SIX 6 - 12 ( 16.94 / 31.80) Summer Solstice 7k (shortened to ~5k)

Monday

DO EPIC SHIT

Morning flow. Yoga 

XT. Sauna 5 minutes. Med ball warm up. Nautilus deadlift #90 - 110, 3 x 5. Pull ups 3x6. Dips 3x8. Australian pull ups 3x8. Plank 3x1 minute. Push ups  20, 15, and 10.
Evening run. LM and LS. 5 miles with average pace of  8:35.

I did a hot tub and a nice, short yoga sesh before bed.

Tuesday

Evening run. LS and squats. 4 miles with 4 x 100m strides. We threw in a few strides to get a little turn over in the legs before tomorrow's track workout.
Yoga before bed.

Wednesday

I didn't sleep great. 

Maybe today counts as EPIC SHIT. 

Lunch XT. RPM Xpress with Kristen. Julie was the instructor. 

Track session. 1 mile up. 800m in 3:10.7. 10 x 200m. Averaged sub 40s for the 200m. Running with Justin pushes me and hopefully is making me better. 

Road cycle. 12 miles easy. Well, it was supposed to be easy but the hills were for real. 

Cycling Melton Lake Greenway

20 minutes in the hot tub followed by a short yoga session before bed.
Tomorrow is a much needed recovery day. All I have tomorrow is an outdoor volleyball tournament. Definitely EPIC SHIT.

Thursday

I am tired this morning. I slept well but my body is tired. Doing EPIC SHIT makes me tired. 

Volleyball. I started poorly in the match tonight and the team followed suit and played embarrassingly bad. 

Friday

I went to bed with weary legs but was surprised that I felt pretty good when I got out of bed.
Cycling. 3 plus laps of Cherokee Blvd sans hilly section.
ST. Pull ups 20. Dips 30.

Saturday

Summer Solstice. The heat was bad, almost oppressive. KTC decided to shorten the race from 7k - 5k. I did a little warm up maybe a little over a mile and I wasn't feeling great. I don't suppose anyone was feeling too good.

Finish line is in site.

Sunday

Volleyball (Pandemonium). John, Justin, and I began play with Pandemonium today. We played well and won 2-0. This may be fun.