100831

15' bike
135# squats 3x7
30# dumbbell shoulder press 3x8
35# knee extension x12
35# leg curl x12
55# hip abduction

volleyball

100830

5.75 miles 48'
P90X - upper body
145 push ups (1180)
1' pedestal
20 crunches

100829

~7 miles 66'

100827

5 miles 42'
Core
Hips
40 push ups (1035)
40 crunches
1' pedestal

100826

15' Bike
Core
40 crunches
1' pedestal
hips
Hammer
Bench press
Incline press
Shoulder press
Row

100825

ORTC track workout

3.2k warm up
ladder 200, 300, 400, 600, 800, 600, 400, 300, 200 (3.8k)
1k cool down
stretch

100824

volleyball

100823

5 mile run 44 minutes
P90X upper body
130 push ups (995)

100822

7 mile run 1:04
20 push ups (865)

100821

20 push ups (845)

100820

5 mile run
20 push ups (825)
20 crunches
1' pedestal

100819

40 push ups (805)
20 crunches
40 rows
1' pedestal
15' bike

100818

40 push ups (765)
ORTC track workout
wu 3.2k
awu
800m x 4 3:30
cd 1.6k

100817

60 push ups (725)
40 crunches
40 rows
1' pedestal
20' Bike
Squats 135 - 5, 2x6
Shoulder press 95 - 3x5
volleyball

100816

5 mile run
60 push ups (665)
20 crunches
25 rows
1' pedestal

100814

Right heal too sore to run
60 push ups (605)
20 rows
1' pedestal
60 crunches

100813

75 push ups (545)
40 rows
1' pedestal
60 crunches

100812

70 push ups (470)
50 rows
45' run
1' pedestal

100811

40 push ups (400)
40 rows
1' pedestal

100810

70 Push ups (360)
140 Rows
30 sit ups
Run 38'

100809

50 Push ups (290)
60 rows

100808

100 push ups (240)

My right heal was more sore this morning. I'm glad I took yesterday off from running.

100807

70 push ups (140)

100806

pm -
run 5 miles 47'
ice and stretch
70 push ups

100805

noon -
bike 15 minutes
incline bench 115 3 x 6
squats 135 3 x 6
core - abs and hips

100804

pm -
ORTC track workout
warm up 2k
awu
400m x 6 - 1:45 - 1:30
cool down

100803

am -
stretch and core

pm -
volleyball

100802

pm -
run 5 miles - quarter mile splits 14 of 20 below 2:20
stretch

core - abs and hips
stretch