100731

am -
Run 45 minutes
Stretch

100730

noon -
bike x 20 minutes
core - hips
stretch

100729

noon -
Elliptical x 15 minutes
bench 115 - 3 x 6
squat 135 - 3 x 6
dumb bell swing 20, 22.5 - 3 x 6
pull ups 3 x 6
core - abs
stretch

100724

Tennessee Senior Olympics State Finals
am -
400m - 62.59 Silver Medal - National Qualifier
pm -
100m - 13.58 Bronze Medal - National Qualifier

100721

poor sleep last night

pm -
ORTC track workout
wu - 1200m
fartlek
100m (straights) x 2 laps
200m x 2 laps
100m (turns) x 2 laps
cd

100720

pm -
volleyball - we made it to the finals but lost. Skinned the crap out of my knee. I hope it does not affect my track meet this weekend.

100719

noon -
bike x 15 minutes
core - abs and hips

pm -
run x 30 minutes
pace just under 9 minutes/ mile

100718

I am feeling a bit disappointed from the Crazy Mile results.

am -
run x 72 minutes ~8 miles
stretch

i was pretty tired the rest of the day.

100717

pm -
bike x 10', tm x 10', bike x 10'
bench 115 - 3 x 6
squats 135 - 3 x 6
pull ups - 3 x 6
kettle bell - 3 x 6
tm x 10'
stretch

100716

pm -
Crazy Mile 6:31
3rd age group
27th overall
[temperature 104]

100714

pm -
ORTC track workout
WU - 1.6k
[2 x 400m with 400m jog recovery] x 2
1:20 for the first of 2, 1:30 for the second
CD - 1.6k + stretch
Total 6.4k

100713

noon -
free motion circuit 3 x 10
push ups 3 x 10
pedestal x 45s + stretch

pm -
volleyball

100712

am -
tm 30 minutes
push up ball crunch combo x 10
pedestal
one leg squat 2 x 7

100711

am -
run 5 miles [~45 minutes] + 3 40m strides
stretch
core hip

week total 163 minutes

100710

am -
run 45 minutes + 2 40m strides
stretch + hip core

100708

noon -
core (shoulder, hips, abs, low back)
dumb bell shoulder press 25, 30, 35 - 10 each
[right calf is improving - began multi vitamin yesterday]

100706

am -
run 38 minutes
stretch and foam roll

pm -
volleyball - lost all three
{strained right calf and re-injured right toe]

100705

am -
run 35 minutes same course as Saturday
stretch and foam roll

100704

am -
run 36'
pool, hot tub

100703

am -
run 40'
ice and stretch

100701

noon -
Elliptical x 15’
Stretch & foam roll
Free motion circuit
Pedestal 30s, ab & back extension 2 x 10 each

100630

pm -
ORTC track workout
2k warm up
awu form drills
[3 x 400m with easy 200m followed by a hard 200m] x 3
42s - 50s
cool down [right calf sore]
5.6k total