100528

am -
track workout
100m 3 x 5
stretch

100527

noon -
3 x 3 each of: push press 95#, hang clean 115#
box jumps 3 x 5
knee extension 3 x 8
leg curl 3 x 8

100526

am -
track workout
200m x 3

noon -
bike x 20 minutes
stretch + core

100525

am -
hip strength, core

noon -
strength 3 x 5
bench 135, squat machine 180, row 145, shoulder press 65
stretch

pm -
volleyball [three games]
stretch + foam roll

100524

am -
hip strength + stretch

pm -
track workout
easy does today, hamstring held up well
iced post run
stretch + foam roll

100522

pm -
warm up 4 x 400m strides on the straights
awu
40m x 3 with 60m jog
200m at 34s
on second 200 left hamstring strained
iced [need lessons learned from today's track workout]

100521

am -
awu + hip strength

noon -
bike x 5 minutes, c2 x 1000m
3 rounds each of:
shoulder press 65# x 10, bw squats x 10, pull ups x 7
3 rounds each of:
box jumps x 5, pedestal x 30s, push ups x 10
stretch

pm -
stretch + foam roll

100520

am -
awu + hip strength

noon -
awu
30 minute easy run ~3.5 miles
stretch + foam roll

pm -
stretch + foam roll

100519

noon -
bike x 20 minutes
hips & core x 10 minutes

pm -
warm up - awu
30m with 370m recovery x 4
300m x 2 1:00

100518

am -
shoulder 10 x 12 x 3
core + stretch

noon -
run easy 35 minutes ~3.9 miles

pm -
volleyball [league champions 16 - 2]
not feeling well today

100517

noon -
awu
run - ~1.5 miles [left knee pain - i had to walk back to the gym]
bike x 13 minutes
stretch

pm -
ice x 2

100516 - week 10 of 12

~13 miles last week

noon -
7 mile run
stretch

100512

noon -
overhead squat 45 x 5 x 3
snatch press 65 x 3 x 3
snatch pull 115 x 3 x 3
core

pm -
track workout
800m x 4 3:16 - 3:19
300m x 4 1:03 - 1:10

100511

am -
shoulder strength - stretch

noon -
awu
easy 34 minutes ~4 miles
pedestal 20s x 2, push ups 2 x 8, stretch

pm -
volleyball

100510 week 9 of 12

~23 miles last week

noon -
awu
run easy 34 minutes ~4 miles
stretch

100508

am -
warm up + hills x 6 + cool down
volleyball

100507

noon -
elliptical x 5 minutes
power cleans 95 x 5 x 3
push press 95 x 5 x 3
sit ups 6 x 10

100506

pm -
track workout
warm up + awu
8 x 200m with 200m walk/jog recovery
42s - 45s
lq1 + MYRTL + pedestal x 40s

100504

noon -
awu
warm up
[800, 600, 400, 200]
[800, 600, 200]

pm -
volleyball

100503

noon -
awu
easy 30 minutes run
stretch

am -
easy 15 minute run
strides x 6

100502 week 8 of 12

noon -
run 65 minutes ~ 7.1 miles
stretch

100501

am -
volleyball