FIVE 20 - 26 (74.6) Expo 10k

Monday 20

Resting HR 67. Weight 171.0. No calf soreness. Quads are sore though.

Swim

I suck at this. Maybe with practice I'll suck less.

Balter Beer Run

Three sort of runs on consecutive days. Maybe I'm improving.

Tuesday 21

Resting HR 74. Weight 171.6. 

North Boundary

Fun on the Fatty

Wednesday 22

Resting HR 70. Weight 171.6. I binged a little last night. Morning flow: plank combo 1:40, clams 20, bridge 20, hollow hold 20 seconds, and hip abduction 20. Hip and ankle mobility. 

Killer Beez

The cheese burger and fries before the ride was not a good decision. 25.5 miles. Time 1:40. Speed 15.2. Z2 68%.   

Thursday 23

Resting HR 71. Weight 171.6. Morning flow: plank combo 1:40, clams 20, bridge 20, hollow hold 30 seconds, and hip abduction 20. Hip and ankle mobility.

North Boundary Lolly Pop

Hot yet fun.

Friday 24

Resting HR 68. Weight 171.2. Morning flow: plank combo 1:40, clams 20, bridge 20, hollow hold 30 seconds, and hip abduction 20. Hip and ankle mobility.

Gym session
Plank circuit 1:40, Bridge 20, Clams 20, Side lying abduction 20, Push ups 15, 3 sets of 10, Ankle and hip mobility, Pull downs #120 3 sets of 5, Press #75 2 sets of 5, left shoulder hurts, Rear delt #50 3 sets of 8, Pec dec #50 10, #60 10, #70 8, Free Motion Calf single leg #90 3 sets of 10, Foam roll and calf stretch

Haw Ridge to Elza Gate

Easy Greenie spinning. 

Saturday 25

Resting HR 66. Morning flow: plank combo 1:40, clams 20, bridge 20, hollow hold 30 seconds, and hip abduction 20. Hip and ankle mobility.

Knoxville Expo 10k

All things considered, this was a solid race for me. It was hot and humid and I am not very fit right now. On a positive note, I was able to run with no calf pain. Time 52:49. Pace 8:30. AG 5. Overall 80.

Sunday 26

Gym session
Ankle and hip mobility, Squats 135 5 sets of 5, Pull ups 13, Lateral raise 17.5 3 sets of 8, Plank circuit, Clams 20, Bridge 20, Side lying abduction 20, Calf stretch