TEN 9 - 15 (46.5) Crossknox

Sunday 9

Crossknox 15k. 1:15.27 and an age-group second place. I ran a much smarter race than I did at Big South Fork; negative split.

Nearing the finish

Volleyball (Pandemonium). It was an easy win tonight. 2-0. I was 2 for 2 kills.

Monday 10

Easy run. LM and LS. Push ups 22. 3 miles at 8:54. GSM.

Gym session. 

1. Push ups 22
2. Squats #135, 155, 185. 3 sets of 3
3. Press #75, 95. 3 sets of 3
4.  Pull ups 8
5. Single arm seated row #40. 3 sets of 5
6. Calf press #140. 3 sets of 12

Kristen and I had some fun with handstands

Tuesday 11

North Boundary. Squats 10, LM, and LS. Short loop, around NB. This was the first time I was able to run all the out single track. Great pacing by Justin and we're getting stronger.

Wednesday 12

Easy greenway ride. 11.24 miles at an average pace of 10.05.

Thursday 13

Easy lunch run. Squats, push ups 22, LM, and LS. 4 miles at 8:51 pace. GSM and push up 22. 

Gym session.

1. Single arm seated row #45. 3 sets of 5
2. Single arm dumbbell press #40. 3 sets of 5
3. Nautilus deadlift #135, 155, 175. 3 sets of 3
4. Pull ups 3 sets of 5

Friday 14

Rest day.

Saturday 15

Morning cycling. Justin and I rode the Secret City half marathon course. Average speed 15.7 with 663 feet of elevation gain.