SIX 4 - 10 (58.7)

Monday 4

Morning FlowFoot Rx

Evening Run

LMLS and drills. 5 miles with 5 x 150m strides. Good workout, no issues

Tuesday 5

Gym Session
Warm up: hip mobility, single leg bridge, push ups, clams, hollow hold, and balance
3 sets of 5 for each
Nautilus deadlift #90
Press #65 #75
Squats #95 #115 #135
Bench #115
Lat pulldown #100
Stretch

Evening Ride

I had to work late and missed riding with Justin. I came home, had dinner, then went to Cherokee Blvd. It was a nice evening for a ride. I put in an hour with 626 feet of gain.

Wednesday 6

Tired legs day and I'm still having some sleeping issues.

Global Running Day

6 miles with 4 x 100m strides. This was a hot tired legs run. I had a niggle in left knee but it resolved itself. In an attempt to stave off dehydration issues, I pick up some Nunn to add to my post run water. Not great tasting, hopeful it will keep the muscle cramps away.

Recovery
Hot tub. Foot Rx. Foam roll and Stick. Stretching and mobility.

Thursday 7

I slept like a champ, but I'm still tired.

Recovery
Foot Rx.

Evening Run

LMLS. Five miles with 213 feet of gain.

Recovery
Hot tub. Foot Rx. Mobility and stretch

Friday 8

I didn't sleep great and I had a cramp in my left calf.

MTB Big Oak > Sink Hole > Bolder

Fun ride then beers.

Saturday 9

I didn't sleep great, woke up after about an hour and half of sleep.

Roadkill Running

AWU. 10 miles from Haw Ridge to Manhattan. The last 4 miles were at marathon pace.

Gym Session
Warm up: foam roll, hip mobility, single leg bridge, and clams
4 sets of 5 for each
Nautilus Compound Row #155
Incline Press #95
Squats #115 #135 #145
Stretch

Recovery
Naps and hot tub

Sunday 10

I slept better.

Third Creek Greenway Ride