130531

Morning beach run 7 miles (details).
** challenge activities **
Pushups (100)
PUCU (push up catch up) 300
14800 of 15100 completed

130530

Bike 10 minutes easy, 5 x (1 minute hard & 4 minutes easy) and 5 minutes easy. Push ups and pull ups (30).
** challenge activities **
Pushups (150)
PUCU (push up catch up) 300
14700 of 15000 completed

130529

I've been having some lower back pain, more today than usual.
3 mile tempo run (24:19.3) (details)
** challenge activities **
Pushups (100)
PUCU (push up catch up) 350
14550 of 14900 completed

130528

Power Pilates session.  
Pushups, pull ups (30) and bike (8 minutes easy, 15 minute tempo and 7 minutes easy)
** challenge activities **
Pushups (150)
PUCU (push up catch up) 350
14450 of 14800 completed

130527

Morning run - 4 x 1k (details) sub 4:30 for all.
Pushups, pull ups (15), hanging knees to chest (15), squats (30) and single leg squats (30).
** challenge activities **
Pushups (120)
PUCU (push up catch up) 400
14300 of 14700 completed

130526

Travelled to the beach today. I'm looking forward to a week of beach training. I'm running Monday, Wednesday and Friday.
** challenge activities **
Pushups (130)
PUCU (push up catch up) 420
14180 of 14600 completed

130525

10 mile run with the ridge runners.
No push ups today. +100. My goal is to catch up while on vacation. PUCU 450

130524

I woke up with a sore back again this morning.
AM workout - bike 10' easy, 5' tempo, 5' easy, 5' hard and 5' easy. Pushups, pull ups and core.
** challenge activities **
Pushups (140)
PUCU (push up catch up) 350
14050 of 14400 completed

130523

Morning tempo run 4 miles (8:24 pace). Squats (30), single leg squats (16), single leg bridge (20), clams (40) and step jumps. Stretch.

** challenge activities **
Pushups (140)
PUCU (push up catch up) 390
13910 of 14300 completed

130522

** challenge activities **
Pushups (140)
PUCU (push up catch up) 430
13770 of 14200 completed

130521

Morning workout - 400 (1:45.0), 600 (2:46.6), 800 (3:33.1), 800 (3:35.4), 600 (2:36.4), 400 (1:48.1) ladder (400 recovery). Pushups, squats (30), single leg squats (20), clams (25), single leg bridge (10) and stair jumps.
Lunch - walk and some parallel bar play.
PM - volleyball tournament, we won 3 of 4 matches.
** challenge activities **
Pushups (130)
PUCU (push up catch up) 470
13630 of 14100 completed

130520

I'm having increased low back pain and mobility issues this morning.
Lunch workout - bike 10 minute easy, 2 x (1 minute hard, 3 minutes easy) and 5 minutes easy. Pushups, pull ups (20), dips (30) and plank (2 x 1 minute).
PM yoga.
** challenge activities **
Pushups (120)
PUCU (push up catch up) 500
13500 of 14000 completed

130519

** challenge activities **
Pushups (120)
PUCU (push up catch up) 520
13380 of 13900 completed

130518

** challenge activities **
Pushups (100)
PUCU (push up catch up) 540
13260 of 13800 completed

130517

My calves are so sore.
Lunch workout - bike (20' tempo), pushups, pull ups (10), dips (16), kettle bell, TRX Australian pull ups and core.
** challenge activities **
Pushups (165)
PUCU (push up catch up) 540
13160 of 13700 completed

130516

Tempo run - .5 mile warm up, 2 miles hard (16:02.8), 1 mile easy, 2 miles hard (16:01.6) and .5 mile cool down. The stick and stretch.
Gym - pushups (100), pull ups, squats, single leg squats and bridge (20 each) and single leg stand 2 x 30 seconds.

** challenge activities **
Pushups (140)
PUCU (push up catch up) 605
12995 of 13600 completed

130515

I continue to wake up with a stiff and sore lower back. I did some yoga practice this morning. Hope it helps.
Lunch workout - pushups, dips, pull ups (15). Bike 5 minutes easy, 15 minutes tempo and 5 minutes easy.

** challenge activities **
Dips (23)
Pushups (120)
PUCU (push up catch up) 645
12855 of 13500 completed

130514

We played volleyball tonight, won all 3. We finished the season undefeated.
** challenge activities **
Dips (15)
Pushups (25)
PUCU (push up catch up) 665
12735 of 13400 completed

130513

Atlanta run.
** challenge activities **
Pushups (100)
PUCU (push up catch up) 590
12710 of 13300 completed

130512

Recovery day. I'm sore today.
** challenge activities **
Pushups (110)
PUCU (push up catch up) 590
12610 of 13200 completed

130511

~10 mile run with the ridge runners. We went out a little too fast and some of us paid for it in the end.

** challenge activities **
Pushups (55)
PUCU (push up catch up) 600
12500 of 13100 completed

130509

** challenge activities **
Dips (60)
Pushups (100)
PUCU (push up catch up) 455
12445 of 12900 completed

130508

** challenge activities **
Pushups (0)
PUCU (push up catch up) 455
12345 of 12800 completed

130507

** challenge activities **
Pushups (40)
PUCU (push up catch up) 355
12345 of 12700 completed

130506

Day 3 in LA and it's cold and rainy. I don't know when I'll run, or if I'll get the chance.
** challenge activities **
Dips (80)
Pushups (95)
PUCU (push up catch up) 295
12305 of 12600 completed

130505

I slept better last night. Pushups.
** challenge activities **
Pushups (110)
PUCU (push up catch up) 290
12210 of 12500 completed

130503

Praying for travel mercy on this flight to Houston.
** challenge activities **
Pushups (0)
PUCU (push up catch up) 330
11970 of 12300 completed

130504

Last night I partied too much and I paid for it. It did however, turn out to be a very good day. First we drove to Malibu and walked the beach and out on to the pier. We then went to Santa Monica. After lunch I did a 6 mile run.
** challenge activities **
Pushups (130)
PUCU (push up catch up) 300
12100 of 12400 completed

130502

Tempo run - 1 mile easy, 3 miles ST (24:33), 1 mile easy.
Lunch walk with push ups; about 30'.
** challenge activities **
April abs - Plank
Pushups (120)
PUCU (push up catch up) 230
11970 of 12200 completed

130501

I'm up again much to early. Morning workout - pushups and shoulder band exercises. Today is my recovery day and it couldn't have come at a better time.
Lunch walk with some parallel bar play; about 30'.
** challenge activities **
April abs - Plank 75s
Pushups (120)
PUCU (push up catch up) 250
11850 of 12100 completed