FIVE 14 - 20 (33.5)

Monday 14

Pre-vacation work week has officially begun. The struggle is real.

Gym Session (D1 more pull-ups)
C2 5:03 1k
Pull-ups 3 2 2 2 1
Free Motion Pull downs #90 8 reps
Plank 15s
Quad/hip flexor, adductor, and calf stretch

Track Session

LMLS. 1.25 up. Drills and strides. 12 x 200m (44.8, 45.2, 44.9, 44.9, 44.9, 44.8, 45.1, 44.1, 44.7, 44.4, 44.4, 42.5). 1 down.

Tuesday 15

Morning Flow

Foam roll and stretch.

Recovery day and Avenger's 

Wednesday 16

Morning Flow

Clams and single leg bridge 2 sets each

WNR Dropped at 4.5

LMLS. This run was better than last week. I made it 4.5 miles, then did rest .5 run, rest. Repeat.

Thursday 17

Hot and Hard 

LMLS. 7 miles. This one was hard from the beginning and didn't get any better.

Friday 18

Haw Ridge MTB

I stayed off the more challenging trails and had a more enjoyable time. It must have been animal day. First, I stopped to take a break at the stop of a hill and noticed I was sitting on a snake. The snake wasn't happy about that. Later, I had to break hard when a deer ran in front of me. 

I did fall over and scraped by left hand. 

Travel to Florida. 

Saturday 19

Moving day from the Courtyard in Lake Mary to Ocean Walk in Daytona. Welp, it's raining and it looks like it might rain all week. It seems to rain most if the time we've been in Florida.

Dinner at Hull's was the best. 

Sunday 20

Rainy Beach Run

LMLS. My longest beach run ever. Stretch

Gym Session
Paramount Seated Row #50 #60 #70
Paramount Pec Fly #50 #60 #70
Pull ups 5, 3, 2, 2,
Dumbbell press #50 5 reps