NINE 10 - 16 (55.6)

Monday 10

LMLS. Single-leg step squats 10. Drills. 

A.M. Easy 6

6 miles. Average pace 8:52. Elevation 274. Average HR 143. Zone 2 80%. Feels like 73. 

Gym Session

Stretch and MR

Push ups, abs, clams, and mobility circuit

Pull ups, bench dips, Australian pull ups, and dips. 2 circuits

Tuesday 11

Stressful night. 

Afternoon “Spinning the Fatty” Ride

Trying to spin away a couple shitty days.

1521 miles YTD

Wednesday 12

I slept better but woke up with a sore lower back. I'm feeling a little better following some gentle stretching.

Tempo Intervals

1 up. Interval 1 (7:48.6, 7:48.4) Interval 2 (7:48.0, 7:46.2). Average HR 155. Elevation 91. Feels like 96.

Stretch and MR

Thursday 13

Stretching and shoulder strengthening with #10 dumbbell and tubing. 

Greenway Spinning

Feels like 99. This is my hottest ride yet.

Friday 14

Afternoon "Easy 4" Run

Average pace 9:04. Elevation 100. Feels like 93. Average HR 146. Zone 2 64%. Zone 3 30%.

Saturday 15

Warm up

Long Run

9 miles. Elevation 446. Feels like 72. Average HR 154. Zone 2 27% Zone 3 71%.

We did some pacing for Mark.

Gym Session
MR
Kettle bell:
Push up > clean > press flow with #30 (5, 4) x 2
Deadlift #70 3x5
Low row #100 3x5
Squats and bench dips (10, 12) x3
Stretch

Did some more MR before bed.

Sunday 16

I'm a little sore from yesterday. Rainy, lazy, only went outside for the hot tub kind of day.