EDI Adjusted

Today's lunchtime workout: 10-6-3 EDI, 1 set (it's a race week, and Will said I can adjust as necessary; this was his suggestion).

• Lunge with regular reps (115 HR, 129 HR)
  
• Squat with stick (112 HR)
  
• Glute ham with reps to arm's length (117 HR)
  
• Curl with 20-lb bar (115 HR)
  
• Bench press with 45-lb bar (104 HR)
  
• Plate front delt with 10-lb plate (105 HR)
  
• Crate crunch (91 HR)
  

For my 1:30 tempo ride, I found an open route and got the ride in. The only things I had to deal with were the stench in Franklin (it was awful near the high school and every time I got passed by a dump truck) and a bit of extra debris on the road. A guardrail on New Hwy 96 had been totally washed away by the West Harpeth River, but other than those things you'd hardly be able to tell the amount of water that had been there. Even Mack Hatcher and Hillsboro Roads were open.

Old Hillsboro Road

The Harpeth River (probably West Harpeth) is behind this, quite a ways down the hill. A little farther down I noticed the river and a bank at least 12 feet high that the water had covered.

Last week was on the trainer, but the week before had been this same route.

• Totals: 1:29:31, 27.93 miles, 1681 cal, 18.7 avg (36.8 max), 157 HR (178 max); 1:32:51, 28.09 miles, 1740 cal, 18.1 avg (36.9 max), 154 HR (243? max)
• Mack Hatcher and Hillsboro: 15:54, 5.08 mi, 148 HR
  
• Hillsboro Rd and New Hwy 96: 20:34, 6.53 mi, 157 HR; 22:09, 6.62 mi, 157 HR
  
• New Hwy 96 and Old Hillsboro Rd: 14:15, 4.86 mi, 164 HR (34:49 accrued); 14:46, 4.91 mi, 160 HR (36:56 accrued)
  
• Old Hillsboro Rd and Hillsboro Rd: 17:56, 5.73 mi, 163 HR (52:46 accrued); 18:04, 5.49 mi, 158 HR (55:00 accrued)
  
• Hillsboro Rd and Murray Rd: 6:23, 1.79 mi, 161 HR (59:10 accrued): 8:06, 2.02 mi, 134 HR (1:03:07 accrued)
• Murray Road T toward Holly Tree Gap: 7:30, 2.22 mi, 156 HR
• Murray Rd and Franklin Rd: 16:11, 4.88 mi, 160 HR (1:15:22 accrued); 15:20, 4.86 mi, 153 HR (1:18:27 accrued)
  
• Franklin Rd at the church: 1:19 accrued; 4:32, 1.30 mi, 161 HR (1:23:00 accrued)
• Franklin Rd and Moores Lane: 11:30, 3.39 mi, 156 HR (1:26:53 accrued); 6:38, 2.02 mi, 153 HR (1:29:38 accrued)
• Home: 2:38, 0.76 mi, 142 HR (1:29:31 accrued); 3:12, 0.86 mi, 139 HR (1:32:51 accrued)