Monday 19
Track Session
LMLS. 1.25 up. 8 x strides and drills. 12 x 200m (49.8, 50.0, 48.9, 50.1, 49.6, 49.1
48.4, 48.7, 48.3, 48.9, 49.3, 48.3; average = 49.1) with 200m IR. 1.25 down
48.4, 48.7, 48.3, 48.9, 49.3, 48.3; average = 49.1) with 200m IR. 1.25 down
Free Motion eccentric calf #140 #160 #120
Hammer Kneeling hamstring #30 R #20-30
Paramount hip extension #160,
Dumbbell shoulder press #30 #35 #40
Atlantis squat #180 #270 #360
Nautilus Compound Row #140
Atlantis Chest #180
Dumbbell shoulder press #30 #35 #40
Atlantis squat #180 #270 #360
Nautilus Compound Row #140
Atlantis Chest #180
Tuesday 20
I'm below 170 for the first time this year.
Single leg squats, tubing exs for shoulders, push ups, planks, superman, hip abduction, clams, bridge, and hollow hold
Evening Ride
Easy peasy greenway/road ride
Average Joe's volleyball - After a little initial drama we won 3 - 0 against a team that beat us 1 - 2 a few weeks ago. I think they are the number one team. (Games YTD 32)
Wednesday 21
ROM/mobility
Hip flexor and adductor stretch with foam roll and trigger ball work
LMLS. 5 miles easy (evening running is not as easy as morning running) 8:51 pace
Thursday 22
ROM/mobility
Hip flexor and adductor stretch with foam roll and trigger ball work
Evening Ride
I went for a post thunderstorm ride down the turnpike.
Friday 23
Core Session
Single leg squats, tubing exs for shoulders, push ups, planks, superman, hip abduction, clams, bridge, and hollow hold
Massage therapy, my sore spots are fewer
Pandemonium volleyball. I started playing with Pandemonium on June 12, 2016 and today was my last games. We lost in the second round of the tournament 0-2. (Games YTD 34) It was a good run. we won several league titles but no tournament titles.
Single leg squats, tubing exs for shoulders, push ups, planks, superman, hip abduction, clams, bridge, and hollow hold
Massage therapy, my sore spots are fewer
Evening Ride
Riding loops around Cherokee Blvd
Saturday 24
Morning Moves
Foam roll and foot roll. Hip flexor and adductor stretch
Long Run from Lululemon
8 miles at 8:53 pace
Sunday 25
Morning Walk in the Woods
Pandemonium volleyball. I started playing with Pandemonium on June 12, 2016 and today was my last games. We lost in the second round of the tournament 0-2. (Games YTD 34) It was a good run. we won several league titles but no tournament titles.
