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.