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.