Monday 18
A.M. Core: squats, plank, crunches, hollow hold, clams, bridges, superman, and push upsLunch Run
LMLS. 4 miles easy. It was probably unwise of me to run at lunch knowing I was doing a track session after work, but I was feeling good and thought I'd risk it. 8:50, 8:35, 8:31, 8:34. SAM
Track Session
200m 0:49.6, 400m 1:41.3, 800m 3:31.3, 200m 0:50.4, 400m 1:42.2, 800m 3:29.6
P.M. Yoga flow and stretching for 15 minutes
P.M. Yoga flow and stretching for 15 minutes
Tuesday 19
A.M. Core: plank, crunches, hollow hold, clams, bridges, superman, and push ups
Gym Session 1
TM 1 mile 18:56
Planks, hollow hold, clams, push ups, single leg bridge, single leg squat, Australian pull up, and dips
Calf, hamstring, and hip flexor stretch
Gym Session 2
TM 5:00
Free Motion Calf #120 3x12
Shoulder press #85 3x5
Single leg hops 3x10
Squats #135 5, 1, 5 second set caused right knee pain
Hammer Kneeling leg curl L #30 R #10 3x5
Epic Lat/High Row #100 3x5
Gym Session 1
TM 1 mile 18:56
Planks, hollow hold, clams, push ups, single leg bridge, single leg squat, Australian pull up, and dips
Calf, hamstring, and hip flexor stretch
Gym Session 2
TM 5:00
Free Motion Calf #120 3x12
Shoulder press #85 3x5
Single leg hops 3x10
Squats #135 5, 1, 5 second set caused right knee pain
Hammer Kneeling leg curl L #30 R #10 3x5
Epic Lat/High Row #100 3x5
RPM
P.M. Yoga flow and stretching for 15 minutes
Wednesday 20
A.M. Core: squats, plank, crunches, hollow hold, clams, bridges, superman, and push ups
Gym Session 1
Matrix Stairmill 5:00
TM 1 mile 18:38
Push up, TRX Row, dips, planks
Stretch and foam roll
Gym Session 1
Matrix Stairmill 5:00
TM 1 mile 18:38
Push up, TRX Row, dips, planks
Stretch and foam roll
Evening Run
LMLS. 4 miles (8:53, 8:43, 8:48, 8:39) and 3 x 20s strides. I had no posterior knee pain, some hamstring tightness. Not a bad day.Thursday 21
A.M. Core: squats, calf raise, plank, crunches, hollow hold, clams, bridges, superman, and push ups
Gym Session 1
Matrix Stairmill 5:00
TM 1 mile 18:28
Push up, TRX Row, dips, planks
Stretch and foam roll
Gym Session 1
Matrix Stairmill 5:00
TM 1 mile 18:28
Push up, TRX Row, dips, planks
Stretch and foam roll
Gym Session 2
Matrix Stairmill 5:00
Nautilus Abdominal #80 3x15
Paramount hip extension #130 3x10
Free Motion Calf #120 3x12
Nautilus Xpload #90 110 130 3x5
Kettlebell swings #25 3x5
Hammer Kneeling Leg Curl R #20 L #40 3x5
Assisted pull ups 3x7
Atlantis Shoulder #45 3x10
P.M. Yoga flow and stretching for 15 minutes
Matrix Stairmill 5:00
Nautilus Abdominal #80 3x15
Paramount hip extension #130 3x10
Free Motion Calf #120 3x12
Nautilus Xpload #90 110 130 3x5
Kettlebell swings #25 3x5
Hammer Kneeling Leg Curl R #20 L #40 3x5
Assisted pull ups 3x7
Atlantis Shoulder #45 3x10
P.M. Yoga flow and stretching for 15 minutes
Friday 22
Massage therapy.
Lunch Run
LS and squats.
Saturday 23 and Sunday 24
Holiday travel
