100930

recovery run - 20+ minutes
Core - hips and abs

100929

5 miles Fartlek 6 quarters
ACD
squats x 20, lunges x 20

100927

3.66 miles
ACD
squats x 20, lunges x 20

Volleyball (first games of the indoor season)

100926

7 miles 62'
active cool down
squats 3 x 10, lunges 2 x 10

100924

Time trial
5 miles - under 42 minutes
30 squats, 20 lunges

100923

P90X back and biceps
core - abs

100922

ORTC track workout
3.2k warm up
ladder 2, 4, 6, 8, 6, 4, 2
1.6k cool down

100921

20 minutes bike
leg curl, knee extension, calf raise
core - hip and abs

volleyball

100920

P90X - chest, shoulders, and triceps

100919

9 miles

100917

5.25 miles

100915

ORTC
1200m warm up
8 x 400m
400m cool down

100914

15' bike
5' C2 1080m
Core - hips. Abs, shoulders

volleyball

100913

8 miles - Cherokee Blvd.
15 ice bath

100912

5 miles 42:22

100911

Day & Zimmermann 3k (course was long 2.12.miles)
2nd age group
42nd overall

100910

20 minutes bike
5 minutes C2
Core - hips and abs

100909

20 minutes bike
5 minutes C2
Core - hips and abs
20 push ups (1200)
P90X - chest and back
165 push ups (1365)

100907

20 minutes bike
5 minutes C2
Core - hips and abs

Volleyball

100905

6 mile run 57.47
9:38 pace

100903

5 mile run ~47 minutes

100902

P90X shoulders and arms
1' pedestal
20 crunches

100901

ORTC track workout
3.2k warm up
800m (3:30) followed by 400m (cool down) x 4 (3.8k)