SIX 24 - 30 (74.3)

Monday 24

Resting HR 63. Poor Sleep. Weight 172.8. 

Gym session
Plank circuit 30 seconds each, Hollow hold 30 seconds, Bridge 20, Clams 20, Push ups 20, Free Motion Calf single leg #120 3 sets of 8, Bench #135 2 sets of 5, #145 4, Press dumbbell #30 3 sets of 6, KB deadlift #70 2 sets of 7 some right knee pain, Free motion lat #90 3 sets of 5

I bailed on yoga. Thunderstorms and I just wanted to go home.

Tuesday 25

Resting HR 65. Poor Sleep. Weight 174.6.

#RunningOnHope

This run/workout was dedicated to Gabe Grunewald. 3 miles easy. 6 x 1 minute hills with IR jog back. 1 mile easy. Feels like 86. Looks like I got a bit further this week. It still hurt every bit as bad.

Plank and push ups before bed. 

Wednesday 26

Resting HR 71. Slept better, but I didn't go to bed early enough. Weight 173.6. I missed the group ride to get a new phone.

Thursday 27

Resting HR 62. Weight 173.

Rita's Loop

6 miles with strides. Pace 8:49. 

Ride To and From TT

Undocumented on Garmin or Strava so I guess it didn't happen. We rode from Larry and Marty's to watch the USA Cycling TT championship. 

Friday 28

Resting HR 67. Weight 173. Sleep was good.

Mile Repeats

1 easy, 2 x 1 mile (7:42, 7:28), 1 easy

Saturday 29

Resting HR 68. Weight 172.6. 

Tour de Anderson County

Time 3:40:04. Avg Speed 13.7 mph. Elev Gain 2,176 ft. Avg HR 123 bpm. 

Sunday 30

Still a little tired from the long ride. I drug my ass out of bed anyway to get some miles. 

Knoxville Running

8.01 miles. Time 1:13:22. Avg Pace 9:10 min/mi. Elev Gain 322 ft. Avg HR 147 bpm.

Post run USA Cycling fun day. Too much heat, sun, and beer.