Monday 20
I'm teleworking today, so my goal is to take move breaks throughout the day.
Push ups, abs, and mobility circuit x 3
4 Miles Easy
Pre-run: Myofascial release hamstrings, calves, and hip flexor. Push ups, abs, and mobility circuit. Leg swings
It was hot and humid, but not the worst I've encountered this summer. Average pace 8:36. Fastest mile 8:21. Elevation 162. Average HR 153. Feels like 89.
Strength: deadlift #75 5 #95 3 #105 3 #115 3, clean with press #75 3x5
Pull ups, dips, Australian pull ups, and bench dips
Stretch: hip flexor
Tuesday 21
I'm hoping to get in a ride today if the weather cooperates.
Exploring Haw Ridge
Lake Road > Middle > Roller Coaster > Fox (for a minute) > Doug's Outer > Lake Road. I misjudged or misread my weather app and got caught out in the rain. Had to shorten my ride.
Wednesday 22
Evening Run
Warm up: Push ups, abs, and mobility circuit. Hip and ankle mobility. Leg swings.4 miles. Average pace 8:39. Fastest mile 8:20. Elevation 163. Average HR 148. Feels like 83.
Thursday 23
I had a cramp in my right calf last night. It's a little sore today.
Haw Ridge Up K Trail
Today's goal was run the loop. I took several breaks but I ran it all, even ran up K Trail. Average pace 11:14. Fastest mile 10:43. Elevation 545. Average HR 148. Feels like 81.
Friday 24
Marina to HWY 40
Our first 40 mile ride is in the books and I managed it much better than I thought. Average speed 16.2.
Saturday 25
Push ups, abs, and mobility circuit
Run to the Market
LMLS. 8 miles. I felt better today than I thought I would. Average pace 8:43. Fastest mile 8:33.9. Elevation 315. Average HR 142. Feels like 70.
Sunday 26
Easy hiking at Ijams.
