EIGHT 15 - 21 (6 / 26)

Monday 15

Recovery / rest day. Hot tub. My toe is improving. 

Travel to Atlanta.

Tuesday 16

I slept poorly last night. As usual, hotel sleeping and me don't mesh.
ST. One minute each of push ups (35), hollow hold, and plank.

Volleyball (Spiked Punch). We lost 1-2 but had a lot of fun. 

Wednesday 17

I slept much better but didn't go to bed early enough.
ST. One minute each of push ups (36), hollow hold, and plank.
Gym Session.

1. Shoulder combo (front, lateral, high pull, and press) #10, 10 resp each
2. Pull ups 5 reps
3. Squats #135, 3 sets of 5 reps
4. Pull ups 5 reps
5. Hang cleans #95, 3 sets of 3 reps
6. Pull ups 5 reps
7. Hip abduction #70, 20 reps
8. Australian pull ups 3 sets of 8

“The last 100 metres, when I was running my guts out, that’s my favourite part of this race. This is a beautiful sport. I love it.” Jenny Simpson

Thursday 18

ST. One minute each of push ups (41), hollow hold, and plank.
Road cycling. 18 miles in 1:09.

Friday 19

I believe my bike has a tire gremlin. My front tire was flat this morning. The good news is, it stayed inflated long enough to get a ride in yesterday.

ST. One minute each of push ups (44), hollow hold, and plank.
Gym Session.

1. Shoulder combo (front, lateral, high pull, and press) #12.5, 8 resp each
2. Pull ups 5 reps
3. Nautilus Deadlift #140, 3 sets of 3 reps
4. Pull ups 5 reps
5. Push press #85, 3 sets of 5 reps
6. Pull ups 5 reps
7. TRX rows 3 sets of 8
8. Step ups 3 sets of 8
9. Calf press #140, 30 reps
10. Hip abduction #85, 20 reps

Saturday 20

ST. One minute each of push ups (43), hollow hold, and plank. Clams 25.
Long run. LM and LS. 6 miles (8:53 pace)
UP and back to Virginia to visit family.

Sunday 21

Road cycling. 8 miles at 14.2 mph. 

Volleyball (Pandemonium). We won the round match and lost the second.
ST. One minute each of push ups (45), hollow hold, and plank. Clams 30.