SEVEN 23 - 29 (71.4)

Monday 23

Housekeeping: Myofascial release for calf and hamstrings, side plank 2 x 20s

Evening Ride

20 miles on Cherokee Blvd. and no one passed me. It's the little things. Average speed 15.6

Tuesday 24

Housekeeping: side plank 2 x 20s. Myofascial release for calves, hamstrings, and feet

Evening Run

Warm up: squats, lateral lunges, LS, and drills

5 miles easy with 4 x 100m strides

Stretch

Wednesday 25

Housekeeping: side plank 2 x 20s, bridge, and clams. Myofascial release for calves, hamstrings, and feet

Riding with the Killer Bz

25 miles, average 16.1 mph. My legs are tired. Beer and taco after.

Thursday 26

I didn't go to bed early enough and I woke up at 3:30. I did go back to sleep and didn't wake up until after 7. It was too late for me to do my morning housekeeping.

Gym Session
Warm up: side plank 2x20s, push ups
Kettle bell: deadlift #70 3x5, swings #35 3x5, squats #35 3x5, clean #25 3x5, snatch #25 3x5, push press #25 #30 3x5, halos #15 #20 3x10 (I need some practice on Turkish get ups)
Stretch: calf, hamstring, and hip flexor

Friday 27

Loyston Point and Mill Creek Loops

Lots of fun was had today. We did the Loyston Loop almost 15 minutes faster than las time.

Saturday 28

It's the second night in a row I didn't sleep great. 

Long Run

I got through it, although I never felt good. It started with a little right foot discomfort and a bloated gut. The pace got better in the second half and felt a bit better. 65% of my time is zone 2.

Gym Session
Warm up: side plank 2x20s, hip and ankle mobility
Strength: deadlift #75 #95 3x5, push press #75 3x4, low row #75 3x8
Stretch/myofascial release : calf and hamstring

Sunday 29

I slept great, but still feeling below average.