TEN 30 - ELEVEN 5 (57.8)

Sunday 30

Recovery day. My left hip is sore. 

Volleyball (Pandemonium). Games 94 and 95. We won again and kept our opponent under 20 for both games.

Monday 31 Halloween

Morning flow. Stretch, push ups, abs, side lying leg lifts. 

Gym session.

1. 2 circuits of Plank, push ups, abs, side lying leg lifts, pull ups, and dips 
2. Press #95, 100, 105. 3 sets of 3 
3. Squats #135, 185, 195 3 circuits of dumbbell lateral and front raise #15, 17.5, 10 
4. Calf press #140. 3 sets of 12 
5. Single arm chest dumbbell chest press #40. 3 sets of 5 
6. Single arm seated row #45. 3 sets of 5 
7. Hamstring curl #40, 50, 60 3 sets of 4

Road cycling. Recovery ride, some greenway some road. 14 miles at 13.3 mph.

Tuesday 1

Road cycling. Recovery ride 2, 10 Mile greenway.
PM calisthenics.

Wednesday 2

AM calisthenics.

Run. Dflex, LM, LS, and drills. 4 miles easy.

Thursday 3

Rest. 

Friday 4

Morning ride and run. We rode the Secret City half course again. 13.4 miles at 11.8 mph. The hills were tough and it was a little windy but fun. The run was 3.4 miles at 8:33 pace.

Saturday 5

Long run. 10 miles at 9:47 pace. My legs were still sore and tired from are hard week of training and residuals from the Farragut Half. It's 2 weeks till the Secret City. I think I will base Justin; 1) to help him reach his goal and 2) I don't think I'm up for another hard effort so soon.