100430

noon -
bike x 3 minutes, C2 x 500m5
hang clean 95 x 3
squats 95 x 5
dbell swing 25 x 7
sit ups x 10
pull ups x 3, 4, 5
stretch

100429

noon -
awu
run 30 minutes [very tired and sore, i haven't recovered from last weekend yet.]
stretch

100428

noon -
awu
easy 30 minutes
stretch

pm -
elliptical x 10 minutes
MYRTL, kettle bell 20#s 3 x 5
hoist circuit

100427

noon -
awu
easy 30 on the tm
pedestal x 2, MYRTL

pm -
volleyball

100426

noon -
awu
easy 30 on the tm [still sore]
MYRTL and stretch

100425

pm -
It's been 2 days since Senior Olympics and I am still sore.
Bike x 10 minutes
pedestal x 2, MYRTL
med ball, kettle bell
hoist circuit
stretch

100423

am -
Senior Olympics
100m - :13.28
800m - 3:28
200m -
400m - 1:10
1500m - 7:07

100421

pm -
bike x 10 minutes
pedestals 2 x 20s
med ball wall toss x 3
kettle bell 3 x 5 single arm
hoist circuit x 30

100420

noon -
awu
tm wu .25 miles
.5 miles at 7 mph
.38 miles at 7.3 mph
.25 miles at 7.6 mph
4 x 60m strides
free motion chest press and pull down x 25 each

pm -
volleyball

100419

noon -
awu
easy 30
stretch + 20 push ups

100417

am -
Oak Ridge Dogwood 5k
1st Grand Master
6th overall
23:10

100415

pm -
warm up + awu
4800m in 23:53
4 x 200 44, 47, 45, 44

MYRTL + Pedestal 20s x 2

100413

am - MYRTL

noon -
awu
measured by Nike+
2 x .5 miles - pace ~7 minutes / mile
3 x ~300m pace sub 7
1 x .5 miles pace ~7 minutes / mile
1 x .25 miles pace ~7 minutes / mile
stretch

100412

pm -
awu
easy run with Kristen ~3.5 miles
strides x 6

100410 & 100411 - week 7 of 12

am - (Sunday)
awu
1 hour run ~ 6 miles
stretch

am - (Saturday)
volleyball

noon -
warm up barefoot on grass
1500m TT 6:12
3 x 150m in and outs (in spikes)
cool down barefoot on grass

100409

noon -
easy 20 minute run

100408

poor sleep
pm -
warm up + awu
4 x 400m 1:22, 1:26, 1:23, 1:24
ice

100407

no run today
pm -
walked 9 holes of golf

100406

poor sleep
pm -
warm up + awu
3 x 1600m 6:54, 7:12, 7:26
cool down + stretch + ice

100405

noon -
awu
easy 30 ~3.5 miles
stretch + upper core

pm -
awu
easy 15 + 6 x 100m strides ~
stretch

100404 - week 6 of 12

noon -
long run ~6.5 miles
stretch
My legs were tired the rest of the day

100403

am -
warm up, awu
5 x 600m
2:29, 2:20, 2:21, 2:23, 2:25
stretch

100401

noon -
awu
~3 mile average under 8 minutes
med ball sit ups x 30, push ups x 30