Sunday 2
A.M. Core, push ups 22, and squats 10. Beach walk.
Mid afternoon run. Core and push ups 22. 4 miles easy. Average pace 8:47. It was a little too hot and humid but I managed.
Monday 3
A.M. Stretch, core, and push ups 22.
Beach run 1. 4 miles south. Average pace 8:54.
Beach run 1. 4 miles south. Average pace 8:54.
Tuesday 4
A.M. Stretch, core, and push ups 22.
Beach run 2. 4 miles north. Average pace 9:04. The first 2 miles were awful (9:57, 10:08); straight into a headwind. Running with the wind was 8:22 and 7:46. Stretch.
Beach run 2. 4 miles north. Average pace 9:04. The first 2 miles were awful (9:57, 10:08); straight into a headwind. Running with the wind was 8:22 and 7:46. Stretch.
Wednesday 5
A.M. Stretch, core, and push ups 22.
Travel home from Florida. We had to cut our vacation short due to hurricane Matthew.
Thursday 6
Up before dawn cracks. Why?
Haw Ridge trail run. LM. I did an 8 miles loop of Haw Ridge.
Road cycling. Kristen's first ride.
Haw Ridge trail run. LM. I did an 8 miles loop of Haw Ridge.
Road cycling. Kristen's first ride.
Friday 7
Gym session.
- Pull ups 6 sets of 5.
- Push ups 22
- GSM / core
- Squats #135, 155, 175. 3 sets of 3
- Press #85, 95, 95. 3 sets of 3
- Single arm chest press #40. 4 sets of 5
- Single arm seated cable row #40. 4 sets of 5
Saturday 8
I spent a good deal of time yesterday planning next year's race schedule.
