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

3/4/2013 - 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

       

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