EIGHT 22 - 28 (14.74 / 31.39)

Monday 22

Gym session.

1. C2 1k 4:45
2. Pull up 5 reps
3. Deadlift, hang clean, push press combo #95, 7, 5, 3 reps
4. Pull up 5 reps
5. Calf press #140, 25 reps
6. Hip abduction #85, 15 reps
7. Pull up 5 reps

Road cycling. 11 miles at Cherokee Blvd. at a average of 16 MPH.

Tuesday 23

XT. 1.5 mile walk at lunch. 

Volleyball (Spiked Punch). We won 3-0 tonight. We started slow in 2 of the 3 but found a way to win. Everyone played well.

Wednesday 24

ST. One minute each of push ups (46), hollow hold, and plank. Clams 25.

Thursday 25

Lunch run. LM and LS. 4 miles with 4 x 100m strides. GSM and stretch. My body and running felt great today.
ST.

1. Push ups 25
2. Pull ups 7

Friday 26

August and summer are nearly over and I'm uncertain as to how I feel about this.
Road cycling. 20 miles average speed of 16 MPH. I kicked ass for the out but the back kicked mine. There was a significant head wind coming back and I struggled.

Saturday 27

Long run. LM and LS. 8 miles with Roadkill. 

Naps

Sunday 28

Track session. 800m up. LM, Dflex, and LS. Drills and strides. 800m of In and Outs. 200m easy, 200m moderate, 200m easy. 300m moderate, 300m easy. 400 moderate, 400m easy.
Gym session.

1. Squats #135, 3 sets of 5
2. Shoulder press #65 x 7, #75 x 6, #85 x 5
3. Bench #115 x 7, #125 x 6, #135 x 5
4. Pull ups 7