Saturday: I braided an eight strand Fast Rope, and then did some pulls with it. Reference Pete a Day: 41 Trust me the braiding took 2 hours and it wrecked my forearms. I’m counting it as a work out. Plus doing a floating push up with this rope is killer!

Sunday: Rest

Monday: Shoulders and 2 miles on the treadmill.

Tuesday: Rest

Wednesday: Rest

Thursday: Rest. Really shouldn’t have rested Thursday, but I was tired and didn’t feel so hot.

Friday:

Saturday: 20 minute 1 fast 1 slow interval cycling.

Sunday: 2.61 miles on the bike. Lyla was also on the bike. I had forgotten how much harder it was to ride with her on the bike with me. We would have gone longer, but we ran out of daylight.

Monday: Rest

Tuesday: 20 minute 1 fast 1 slow interval cycling.

4×2 pull ups

Wednesday: “Brick work out”

Went to failure on Pullups/pushups/shoulder rows

Then immediately jumped on the treadmill for 10 minutes followed by 20 minutes on the bike trainer.

Thursday: Rest

Friday: 20 minute 1 fast 1 slow interval cycling.

I’m a little slack this week do to my knee. Here’s the recap.

Saturday: Orienteering at Oak Mountain 4.58 miles of running/walking/trekking/hobbling. I covered it a bit more in a post earlier this week.

Sunday: 10 easy minutes on the bike trainer to flex my knee and test for pain.

Monday: This was the day I had planned to go to Lake Lurleen State Park with Mom to check out the course for the race in March. Knee was still wonky, but felt a bit better. I can ride, but I couldn’t run. Knee hurt to fully extend, but it did not hurt to bend. We planned to tackle as much of the 12 mile loop as possible with out over doing it. We did the entire 12 mile loop.

For some reason my GPS tracker didn’t start tracking until the half way point. Weird. That is the last half of the bike course for the race, or at least as far as I can tell the last half of it. I bit it hard at about the 2 mile mark and bumped my right knee and right hip. Nothing serious, but just more aches. The trail system was quite nice hard packed single track. There were sections that were a little soft due to all the rain. The section in the pines was heavily covered in straw and was very slick. The first half of the bike loop has some serious climbing in it.

Tuesday: Rest

Wednesday: Rest

Thursday: Rest

Friday: 15 minute 1 fast 1 slow interval cycle workout.