EIGHT 1 - 5 (42.0)

Wednesday 1

Gym Session
Warm up: side plank 2x20s
Body weight exercises: push ups, bench dips, pull ups 2 circuits
Kettle bell: deadlift #70 3x6, swings #35 3x6, squats #35 3x6, halos #15 #20 3x10
Dumbbell: clean #25 1x6, snatch #25 1x5 #30 2x5, push press #25 1x6 #30 2x5
Hip and ankle mobility

Massage therapy then Pints and Poses with Heather at the Casual Pint

Thursday 2

Evening Run

Warm up: squats, lateral and forward lunge, leg swings, Drills (lateral shuffles, A-skip), single leg RDL

5 miles easy with some hills

Housekeeping: myofascial release (calves, hamstrings), Stretch (hamstrings, hip flexors, calves), bridge, clams, and push ups

Friday 3

Housekeeping: heel raises

Twisted Beech > Gheen > Dove > Fox

I might not ride here again. A lot of climbing for a little single track. 

Saturday 4

A great night's sleep. Where did that come from? Didn't wake up till 6:30. 

Mimosas with Mizuno

It was nice getting out of Oak Ridge for a long run. It wasn't too hot but 100% humidity left me a sweaty mess. I tired on a pair of Mizunos and didn't care for them. A little too much shoe for my taste. 

Sunday 5

Gym Session
Warm up: myofascial release hamstrings, calves, and hip flexor. Side plank 2x20s. Hip and ankle mobility. Push ups, dips, pull ups.
Strength: deadlift #95 #105 #115 3x5, press #75 3x5, squats #125 3x5, low row #85 3x5
Stretch: calf, hip flexor, and hamstring