Monday 6
It was not a very restful night. Resting HR 62.
Evening Ride
Easy greenway with a few hills and some speed play. 20.7 miles. Time 1:28. Speed 14.1. HR 128.
Tuesday 7
Resting HR 57. Morning flow: 20 minutes of vinyasa flow and MR.
Evening Run (with some walking)
I probably shouldn't have ran but had to give a shot. Didn't go well. All is back to how it was before. Sore right calf and both hamstrings.
Wednesday 8
Resting HR 60. Morning flow: Trigger ball and the Stick. Glute strengthening: bridge and hold 40 seconds, bridge with hold and march 10, bridge and hold with leg raise 10, bridge with hip thrust 10. Hypervolt.
My right calf is a little sore when walking. I may need to reconsider riding with the Beez. Well SHITSNACKS!
Gym session
Hip flexor stretch, Plank circuit, Bridge circuit, Ankle mobility, Push ups 26, KB deadlift #70 3x7, Calf stretch, Press #65 7, #75 5, #85 3, Pull downs #100 7, #120 5, #130 3, Hammer Kneeling leg curl #10 7, #15 7, 20 7, Incline bench 115 2x5, 1x3 (possibly too heavy, I felt some strain in my mid-back), Atlantis Squat 180 3x7.
My right calf is a little sore when walking. I may need to reconsider riding with the Beez. Well SHITSNACKS!
Gym session
Hip flexor stretch, Plank circuit, Bridge circuit, Ankle mobility, Push ups 26, KB deadlift #70 3x7, Calf stretch, Press #65 7, #75 5, #85 3, Pull downs #100 7, #120 5, #130 3, Hammer Kneeling leg curl #10 7, #15 7, 20 7, Incline bench 115 2x5, 1x3 (possibly too heavy, I felt some strain in my mid-back), Atlantis Squat 180 3x7.
Evening Progression Ride
20 miles. Speed 16.1. Time 1:15. HR 130.
Thursday 9
Resting HR 63. Morning flow: Hypervolt for calves. Trigger ball for calves, hamstrings, and glutes. the Stick for calves. My right calf is still sore. No running today. On a brighter note, I back under 170.
Friday 10
Resting HR 58. Morning flow: ankle and hip mobility. Hypervolt.
Vinyasa flow. Rock tape and hypervolt for my calves. Should I run or no?
Haw Ridge (run the flats, walk the hills)
Taking it to the trails to heal the body and soul. It wasn't a great effort, but it was great to be out there.
Saturday 11
Resting HR 59. Nasty weather all day. No workout.
Sunday 12
Resting HR 59.
5 Easy with a Couple Hill Repeats
LMLS. 5 miles. 50 minutes. I had to walk through the throng of young rowers. I had some hamstring tightness that worked itself out. I was very happy with this effort.
Smith Squats #95 5, #115 2x5, Rear delt / pec dec #50-60 3 sets of 5-7, Leg press #60 3x10, Press dumbbell #25 3x7, Plank 3x30s, Leg lift 3x10, Crunches 3x10
