SIX 4 - 10 (34.8) Sharp's RIdge Scuttle

"It never gets easier, you just go faster. To put another way, training is like fighting with a gorilla. You don't stop when you're tired. You stop when the gorilla is tired." Greg Henderson

Sunday 4

Lost Chromosome Trail Run

Warmed up with the lunge matrix, drills, and walking leg swings. We did a 40 minute out and back on the Lost Chromosome trail. 

Volleyball Pandemonium: We lost in the first round this time. This team is nuts. (Games YTD 77)

Monday 5

Gym session - #shredD1
Warm up:

1. TM walking 10 minutes
2. Foam roll calf
3. Abs 22
4. Back extension 15

Strength:

1. Precut chest #70, #80, #90 3 sets of 20
2. Dips 2 sets of 7
3. Hammer Seated Dips #110 3 sets of 10
4. Pull ups 5 4 4
5. Hammer Iso-lateral bench #35 3 sets of 5
6. Calf raise and balance

Road Cycling

I did an easy ~14 mile ride after dinner, averaged 13.6 mph. I hope this becomes something I do regularly.

Tuesday 6

Evening Easy Run

LMLS and drills. 40 minutes with strides. My left achilles is sore post run.

Wednesday 7

Gym session - #shredD2

1. TM 10 minutes 
2. Circuit 1 (Abs 25, Back extension 15, Push-ups 10, Squats 10, Eccentric calf 10)
3. Hammer ISO-lateral Pulldown #45 3 sets of 10
4. Hammer ISO-lateral Row #45 1 sets of 12, 2 sets of 15
5. Circuit 2 (Abs 25, Back extension 15, Push-ups 10, Squats 10, Eccentric calf 10)

Thursday 8

Easy Run with Strides

LMLS and drills. 40 minutes easy with 4 x ~100m strides. Stretch. My achilles held up well, no issues. Felt good!

Safe Sets volleyball. We went 3 and 1 and made it to next Thursday in our tournament. Finally playing like we I thought we could. (Games YTD 81)

Shoulder Combo: 3 circuits of press, frontal, lateral, and posterior. #10 reps 6-15. I experienced more right shoulder discomfort while doing the laterals.

Friday 9

My weight is down to 166.2 this morning!

Recovery day prior to race weekend.

Saturday 10

Sharp's Ridge Scuttle 

Warm up; LMLS and drills with some light jogging. 

1061 feet of gain on this one. It hurt! Still recovering from achilles issues and lack of fitness. 11th in my age group and 36th overall.   

Evening Double

Warm up: LS and squats. 20 minutes of easy running.