SIX 18 - 24 (74.2)

Monday 18

Track Workout

95.0° Feels like 100.0° 42% humidity

1 up. Drills, strides, and stretch. 4 sets of 2 400m. 1 minute jog IR between reps. 400m jog between sets. 1 down. {1:39.7, 1:47.8, 1:42.5, 1:40.7, 1:40.6, 1:41.1, 1:36.8, 1:33.4}

Stretch and Stick

Tuesday 19

Gym Session
Warm up: push ups, plank, Australian pull ups, foam roll, hip mobility, single leg bridge, and clams
Press 65 75 85 3x5
Squats 115 135 155 3x5
Kettle Bell Deadlift 70 3x5
Bench Press 125 2x5
Stretch

Easy Ride

Greenway > Warehouse > Greenway > Union Valley

Wednesday 20

Woke up tired. 

Hank's Loop

LMLS. 6 miles easy. Very tired legs. Went out slow. Tried to keep BG pace for the last 3 miles. Good stretch and Stick mobility. 

Thursday 21

Recovery

Foam rolling and stretch

Tempo

Stick mobility, squats, lunges, LS, eccentric calf, and single leg RDL. 1.25 up, drills and 3 x 100m strides. 2 miles at 8:08, 1 miles at 7:42. 1.25 down. Hot and sweaty.

Only ONE more workout till Myrtle Beach.

Friday 22

Lost Chromosome > Whaley > West Perimeter

Saturday 23

Long Run

10 miles with miles 4, 5, and 6 under BQ goal pace. Felt goo even with the high humidity (Feels like 72.0°, 3 mph wind, 94% humidity). 

Gym Session
Foam roll
Press 65, 85, 90, 3x5
Squats 115, 135, 165, 3x5 (a little heavy post long run)
Bench Press 115, 120, 125, 3x5
Kettle Bell Deadlift 70, 3x5
Pull down 100, 3x5
Stretch

I have a shot at having my highest mileage (running and cycling) month ever and should go over 100 for both activities.

Sunday 24

Recovery and Rehab

Foam roll. Ankle and hip strengthening. 

Cherokee Blvd Riding

This was my biggest week yet.