090730

Run x 20 minutes ~2.4 miles

090729

Strength upper and core

090728

Run x ~30 minutes ~3.25 miles

090727

Rest and recovery [intestinal issues]

090726

Track ~ 31 minutes, ~3.7 miles
Warm up
200m x 6 with 200 jog
Cool down
Strength lower

090725

XC at Victor Ashe x 2 loops
~30 minutes
~3.5 miles

090723

Run 25 minutes ~ 2.8 miles

Volleyball

090722

Strength upper/core
Stretch

090721

Run x 20 minutes ~ 2.6 miles
Walk

090720

Rest and recovery

090719

Track workout

Warm up 10 minutes
AWU
400s x 4
Cool down 10 minutes
Strength lower

090718

Run x 20 minutes ~ 2.4 miles

090717

Bike x 20 minutes
Strength - upper

090714

Strength - upper
AWU and bridge

090713

Bike x 20 minutes
Strength lower

090710

Crazy Mile

Finished in 6:23.89.
Age group 2nd.
Overall 25th.

090708

Strength
Dbell row, shoulder press, tricep, bicep, lateral, back ext x 15 reps
Pec dec, seated row x 30 reps
Stretch

090707

Walk x 25 minutes + 4 x 100m strides


090706

Travel from Charleston
Rest and recovery

090705

Rest and recovery

090704

Run x 40 minutes ~ 5 miles

090703

Rest and recovery

Weekly total = 110 minutes

090702

Active warm up
Run x 30 minutes ~ 3.5.miles

090701

Chest press, Pull down, Back ext 2 x 15

Bike x 20 minutes