Oct 9th- Oct 15th

“All things are difficult before they are easy.” - Thomas Fuller

Monday:   

7 AM:   1 hour in the gym

Warmup: Jumping rope, mobility and drills.

7 RFT: 12 mins 42 secs
7 rounds of:
1 Rope Climb, 15 ft
10 Wall Balls, 20 lbs
15 Kettlebell Swings, 53 lbs
20 Double Unders

8 AM: 4 miles averaging 8:15pace. Easy out and back on the Rock Creek trail right after the gym.... I am toast after that workout.

2 PM:  1 mile ruck with the dog wearing a 45lb vest.  Followed that up with 40mins in the garage gym doing core with Paula plus some other work.

Messing around the garage some.

4 Rounds 16 reps each

Plank Rocks

2 Way Plank Climbers

Side Plank Dips

Side Plank Oblique Twist

Side Plank w/ Leg Hinge

Lifting: 

Sets

3 Banded Bench Press | 135 lbs

3 Banded Bench Press | 135 lbs

3 Banded Bench Press | 135 lbs

3 Banded Bench Press | 135 lbs

3 Banded Bench Press | 135 lbs

3 Banded Bench Press | 135 lbs

3 Banded Bench Press | 135 lbs

3 Banded Bench Press | 135 lbs

3 Banded Bench Press | 135 lbs

20 Banded Pull-ups | 0 lbs

20 Banded Pull-ups | 0 lbs

20 Banded Pull-ups | 0 lbs

20 GHD Sit-ups | 0 lbs

20 GHD Sit-ups | 0 lbs

20 GHD Sit-ups | 0 lbs

Tuesday:  

6:45 AM:  7.25 miles averaging 7:45pace.  2 laps of Davidson Mesa and one of Harper. Started in the dark and watched the sunrise. Love this time of year. Super easy the first few miles then got a little faster as I warmed up. Planning on another short jog this afternoon.

 

--Had plans to do a short run this afternoon and lift in the garage but packing for our trip that we are leaving on tomorrow made me lose track of time.  Did not do a very good job today of time management.

Wednesday:

6:45 AM:  1 hour at the gym

Warmup: Rowing, mobility and drills.

3 RFT: 20 mins 55 secs
3 rounds of:
Row, 1000 m
20 Deadlifts, 50% 1RM | 185 lbs
30 Box Jump Overs, 24 in

8 AM:  6.1 miles averaging 8min pace. Easy cruise out and back on the Rock Creek Trail right after the gym. Super chill, that was a hard workout this morning.

--- Flew out at lunch time with Paula.  Heading to her family's beach house on the Outerbanks in North Carolina.  Going to be a blast!

Thursday:  

  -NOTE:  Weight check in:  No weight check in again due to the travel this week.

2 PM:  9.2 miles averaging 8:45pace.  Easy out and back on the beach by the house. It is only about 150 yards from the house to get down to the beach. My legs are going to be trashed from this tomorrow. HAAAA!  Lots of stopping to take photos and explore.  Yes, people are driving on the beach in the 3rd photo below.  It is the only way to get to all the houses on the northside of the island, there are no real roads.  They can only drive in and out to their houses during low tide. 

--  Worked a few more hours after the jog then Paula and I went to explore the lighthouse that is about 1/4 mile away and grab a drink before dinner.

Friday:

9 AM:  7.8 miles averaging 8min pace.  Easy out and back on the bike path that runs next to the main road on the island. This is the path that the Blackbeard Revenge 100 is on in March.  Pondering it for next spring.  The start is about a half mile away from the house.

Saturday: 

7 AM:  Went to watch sunrise and spent the morning at the Wright Brothers National Park with the thought we would jog after lunch when we got back.  Rainy shitty weather all afternoon with high winds, plus the legs feel like trash today. Did not do anything today.  Should have ran this morning but oh well.  Did not know that Bob owned a grill in NC. 

Sunday:  

1 PM: Weather finally cleared this afternoon.  Easy 3 mile walk around town with Paula....legs are junk still today. Sometimes I hate travel when my body reacts this way.  Of course all the drinking I have been doing this week does not help matters.

Total Weekly Numbers

Not a good week, started out good but fell in the shitter over the weekend.  I did to much on the sand on Thursday fucking up my legs and shitty weather kept me inside over the weekend.  Oh well.... not much vertical here either.  LOL...  Here for a few more days then heading home on Wednesday.  Need a serious detox when I get home.