TWO 19 - 25 (43.4)

Sunday 19

Volleyball - 2 easy games (YTD Total games: 22)

Monday 20

Morning run

Foam roll. LMLS. 4 miles with 4 x .25 at race pace. Stretch.

Gym session -
Strength:

1. Incline dumbbell #45 3/6
2. Press #95 3/4
3. Deadlift #135 3, #155 2, #165 1

Core and mobility:

1. Pull-ups 5
2. Planks
3. Foam roll

Afternoon ride

16 miles at 13.4 mph.

Today was a great day, I had a solo run, a lift with Justin, and a ride with Justin and Kristen.

Tuesday 21

I slept good and woke up feeling OK. I did some rolling on my feet.

Tired legs run

LMLS. This was a tired legs run. 4 miles with 2 x 100m strides. Stretch.

Wednesday 22

KTC Socialite run

LMLS. 5.5 miles and stretch.

Thursday 23

Morning flow -

1. Sun salutations
2. Rope stretch
3. Hip opening

Gym session -
Warm up:

1. Shoulder combo #10
2. Knee extensions #35
3. Leg curl #30
4. Back extension BW

Strength:

1. Calf press #160 3/10
2. Cleans #95 4, #115 3, #135 1
3. Squats #135 4, #175 3, #195
4. Low pulley row single arm #45 3/7

Foam roll. Left elbow, left side lower back, and feet discomfort. Too many aches and pains for running.

Friday 24

Atlanta running

Hip opening. LMLS. 4 miles with race pace for the last .25 of mile four.

Saturday 25

North Boundary

I felt good, much better than the last time we ran the Boundary. We walked most of the long hills but still had a faster pace and overall time.