2/25/2013 - 3/2/2013
OFF SICK (Sinus infection, ear infection, sore throat)
Monday, March 4, 2013
2/18/2013 - 2/24/2013 (Week 5)
2/18/2013 - 2/24/2013
2/18 - Core Workout
Workout
-Squats, Lunges, Deal Lifts, Calf Raises
2/19 -7.49 Miles (PM) - 72 Minutes
2/20 - 3.25 Miles (PM)
Speed Workout 800's
2/21 - 4.30 Miles (PM) - 40 Minutes
2/22 - 10.5 Miles (AM) Peavine - 180 Minutes 3000ft Ascent/Descent
Leg/Core Workout
2/23 - Off
2/24 - Off
Total:
Miles: 25.54
Duration: 5 Hour 30 Minutes
2/18 - Core Workout
Workout
-Squats, Lunges, Deal Lifts, Calf Raises
2/19 -7.49 Miles (PM) - 72 Minutes
2/20 - 3.25 Miles (PM)
Speed Workout 800's
2/21 - 4.30 Miles (PM) - 40 Minutes
2/22 - 10.5 Miles (AM) Peavine - 180 Minutes 3000ft Ascent/Descent
Leg/Core Workout
2/23 - Off
2/24 - Off
Total:
Miles: 25.54
Duration: 5 Hour 30 Minutes
Tuesday, February 19, 2013
3/11/2013 - 3/17/2013 (Week 4)
3/11/2013 - 3/17/2013
3/11 -Core Workout
3/12 - 5.52 Miles (AM) - 46 Minutes
Core Workout
6 Miles (PM) - 56 Minutes
Squats, Lunges, Straight Leg Dead Lifts, Calf Raises
3/13 - Off
3/14 - Off
3/15 - Workout
Thrusters, Flies, Shrugs, Back
3/16 - 14 Miles 200 Minutes - Trail in Auburn - Ascent 4,467, Descent 4,100
3/17 - 7.45 Miles 75 Minutes
Miles: 32.97
Duration: 6 Hours 28 Minutes
3/11 -Core Workout
3/12 - 5.52 Miles (AM) - 46 Minutes
Core Workout
6 Miles (PM) - 56 Minutes
Squats, Lunges, Straight Leg Dead Lifts, Calf Raises
3/13 - Off
3/14 - Off
3/15 - Workout
Thrusters, Flies, Shrugs, Back
3/16 - 14 Miles 200 Minutes - Trail in Auburn - Ascent 4,467, Descent 4,100
3/17 - 7.45 Miles 75 Minutes
Miles: 32.97
Duration: 6 Hours 28 Minutes
Sunday, February 10, 2013
3/4/2013 - 3/10/2013 (Week 3)
3/4/2013 - 3/10/2013
3/4 - Speed Work Out (800's Not Timed) - 3.25 Miles (PM) - 30 Minutes
- 4 x 800
Workout
-Squats, Lunges, Straight Leg Dead Lifts, Calf Raises
3/5 -7.08 Miles (PM) - 70 Minutes
3/6 - Off
Core Workout
3/7 - 4.18 Miles (PM) - 30 Minutes
Workout
- Thrusters, Shrugs, Gorilla Dead Lifts, Flies
3/8 - Off
3/9 - 3.5 Miles (PM) - 80 Minutes - Trails in Vacaville at Lagoon Park
3/10 - Off
Miles: 18.01 Miles
Duration: 3 Hours 50 Minutes
3/4 - Speed Work Out (800's Not Timed) - 3.25 Miles (PM) - 30 Minutes
- 4 x 800
Workout
-Squats, Lunges, Straight Leg Dead Lifts, Calf Raises
3/5 -7.08 Miles (PM) - 70 Minutes
3/6 - Off
Core Workout
3/7 - 4.18 Miles (PM) - 30 Minutes
Workout
- Thrusters, Shrugs, Gorilla Dead Lifts, Flies
3/8 - Off
3/9 - 3.5 Miles (PM) - 80 Minutes - Trails in Vacaville at Lagoon Park
3/10 - Off
Miles: 18.01 Miles
Duration: 3 Hours 50 Minutes
Monday, February 4, 2013
1/28/2013 - 2/3/2013 (Week 2)
1/28/2013 - 2/3/2013
1/28 - Speed Workout (Sprints) - 25 Minutes
Leg Work Out:
- Squats 3 x 15 (95lbs.)
- Single Leg Lunges 3 x 15 (15lbs.)
- Straight Leg Dead Lifts 3 x 10 (95lbs.)
- Calf Raises 3 x 20 (Dumbells 30lbs.)
- Push Ups 2 x 25 (Inside & Wide) 2 x 20 (Inside & Wide)
1/29 - 2.32 Miles (AM) - 25 Minutes
Core Work Out
- Push Ups 2 x 20 (Inside & Wide) 2 x 20 (Inside & Wide)
- Ab Ball Side-to-Side 3 x 40 (Medicine Ball 8lbs.)
- Weighted Sit Ups 3 x 15 (10lbs.)
- Jobes (Shoulders)
- 4.40 Miles (PM) - 45 Minutes
1/30 - 5.52 Miles (AM) - 55 Minutes
1/31 - 8.60 Miles (PM) - 77 Minutes
Core Workout
- Planks
- 3 x 1 Minute (Regular)
- 3 x 40 Seconds (Right)
- 3 x 40 Seconds (Left)
2/1 - Work Out
-Guerrilla Dead Lifts 3 x 15 (115 lbs.)
-Thrusters 3 x 15 (65lbs.)
-Medicine Ball Push Ups 3 x 10 (Body Weight)
2/2 - 10.00 Miles (AM) - 95 Minutes
2/3 - 6.88 Miles (AM) - 72 Minutes
Core Workout
- Weighted Rowing Abs 3 x 20 (10lbs.)
- Crunches 10 x 25 (Body Weight)
- Leg Ups 2 x 15 (20lbs)
- Push Ups 3 x 25
Total:
Miles: 37.72
Duration: 6 Hours 56 Minutes
1/28 - Speed Workout (Sprints) - 25 Minutes
Leg Work Out:
- Squats 3 x 15 (95lbs.)
- Single Leg Lunges 3 x 15 (15lbs.)
- Straight Leg Dead Lifts 3 x 10 (95lbs.)
- Calf Raises 3 x 20 (Dumbells 30lbs.)
- Push Ups 2 x 25 (Inside & Wide) 2 x 20 (Inside & Wide)
1/29 - 2.32 Miles (AM) - 25 Minutes
Core Work Out
- Push Ups 2 x 20 (Inside & Wide) 2 x 20 (Inside & Wide)
- Ab Ball Side-to-Side 3 x 40 (Medicine Ball 8lbs.)
- Weighted Sit Ups 3 x 15 (10lbs.)
- Jobes (Shoulders)
- 4.40 Miles (PM) - 45 Minutes
1/30 - 5.52 Miles (AM) - 55 Minutes
1/31 - 8.60 Miles (PM) - 77 Minutes
Core Workout
- Planks
- 3 x 1 Minute (Regular)
- 3 x 40 Seconds (Right)
- 3 x 40 Seconds (Left)
2/1 - Work Out
-Guerrilla Dead Lifts 3 x 15 (115 lbs.)
-Thrusters 3 x 15 (65lbs.)
-Medicine Ball Push Ups 3 x 10 (Body Weight)
2/2 - 10.00 Miles (AM) - 95 Minutes
2/3 - 6.88 Miles (AM) - 72 Minutes
Core Workout
- Weighted Rowing Abs 3 x 20 (10lbs.)
- Crunches 10 x 25 (Body Weight)
- Leg Ups 2 x 15 (20lbs)
- Push Ups 3 x 25
Total:
Miles: 37.72
Duration: 6 Hours 56 Minutes
Monday, January 28, 2013
1/22/2013 - 1/27/2013 (Week 1)
1/22/2013 - 1/27/2013
1/22 - 4.28 Miles (PM) - 40 Mins.
1/23 - 3.42 Miles (AM) - 35 Mins.
2.60 Miles (PM) - 26 Mins.
1/24 - 2.60 Miles (AM) - 26 Mins.
4.12 Miles (PM) - 40 Mins.
1/25 - 2.00 Miles (PM) - 21 Mins.
1/26 - 13.44 Miles (AM) - 145 Mins.
Total:
Miles: 32.46
Duration: 5 Hour 55 Minutes
1/22 - 4.28 Miles (PM) - 40 Mins.
1/23 - 3.42 Miles (AM) - 35 Mins.
2.60 Miles (PM) - 26 Mins.
1/24 - 2.60 Miles (AM) - 26 Mins.
4.12 Miles (PM) - 40 Mins.
1/25 - 2.00 Miles (PM) - 21 Mins.
1/26 - 13.44 Miles (AM) - 145 Mins.
Total:
Miles: 32.46
Duration: 5 Hour 55 Minutes
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