091130

elliptical x 15 minutes
Squat machine 180 x 10 x 3
Dumb bell press 40 x 10 x 3
Row 40 x 10 x 3
Shoulder Press 20 x 10 x 3
core

091129

Track workout ~ 5 miles
800 x 3:25
600 x 2:39
400 x 1:42
200 x 0:43
100

091127

run x 40 minutes, ~4.7 miles
dyestone gap hill

091125

awu
run x 30 minutes ~3.7 miles
MYRTL
stretch

091123

run x 31 minutes ~3.6 miles
core/stretch

stretch

091120

AWU
run ~3.9 miles
sit ups 25, push ups 10, prone a/l 20

091119

AWU
run x 30 minutes ~3.3 miles
strength lower

091118

elliptical x 15 minutes
hang cleans 27 in 5 minutes
dips 41 in 5 minutes
MYRTL

091117

run x 30 minutes ~3.7 miles
sit ups, push ups, prone arm leg

091115

Buddy's 2 miles Trek with Kristen

091114

Track workout ~ 5 miles
300s x 3
200s x 3
100s x 2

091113

awu
run 30 minutes ~3.25 miles
strength lower

091112

bike x 15 minutes
hang clean 95, 115, 125, 135, 145, 155
core/push ups

091111

am - yoga

noon - run ~3.6 miles
MYRTL
push ups x 20

091110

Volleyball 2 games

091107

run xc course x 3
~ 4.5 miles, 5 strides
[left calf issues]

091106

hang clean 65 x 12
push ups 10
3 rounds in 3:57
core

091105

noon - awu
run x 3.8
core/push ups/bw squats

091103

am - yoga
noon - awu
run x 3.8
core/stretch

091102

Tired and sore
volleyball 3 games

091101

run ~5 miles
track workout 200s x 6 37s - 100 turns x 4