2007 miles	562.0	2007 Log		Emil's Running Log 2009
2008 miles	1005.0	2008 Log		Nike LunarGlide	505.9
2009 miles	1026.5			Nike LunarGlide	18.3
Greatest miles/week	42.55	PR's
Longest run	26.54
				2:59
				Emil's TRAINING LOG
Date	Distance	Time	Pace	Comments	Mi/Wk	LongRuns	Hrs/Wk
2009 Jan 01 Thursday
2009 Jan 02 Friday	5.00	0:45:00	0:09:00	Easy run 4@9.05, 1mi@ 8:57, 1% incline
2009 Jan 03 Saturday	10.50	1:30:00	0:08:34	Training run @ Wilson Park	20.36	10.5
2009 Jan 04 Sunday							2:15:00
2009 Jan 05 Monday				40 min Interval Stairmaster 88-100 @6min ea.  Pull-ups 3x10
2009 Jan 06 Tuesday	4.00	0:36:00	0:09:00	Easy run 4@9.00, 1% incline.  Abductors 5x30 @60 LBS, Abs 5x35@70 LBS
2009 Jan 07 Wednesday	1.00	0:09:00	0:09:00	33 min Interval Stairmaster 88-100 @6min ea.  1 mile interval 9:05-7:30
2009 Jan 08 Thursday	5.00	0:40:00	0:08:00	Tempo run warm, 3@7:34, cool.  Planks 1:30ea @9min w/oblique crunch every 10 secs, 20 pull-ups
2009 Jan 09 Friday
2009 Jan 10 Saturday	11.27	2:05:00	0:11:05	Malaga Cove endurance run		11.3
2009 Jan 11 Sunday	4.00	0:34:54	0:08:43	Easy 3mi @ 1% incline, last mile intervals with 1-3% incline.  4x10 Pull-ups, Abs 4x25@70LBS	25.27		4:04:54
2009 Jan 12 Monday
2009 Jan 13 Tuesday				32mins Stairmaster 6min 88/100 intervals
2009 Jan 14 Wednesday	5.00	0:43:55	0:08:47	Tempo run warm, 3@7:30, cool.  Planks 1:30ea @9min w/oblique crunch every 10 secs, 5x10 pull-ups
2009 Jan 15 Thursday	4.32	0:38:00	0:08:48	outdoors easy run on cement
2009 Jan 16 Friday
2009 Jan 17 Saturday	15.25	2:50:00	0:11:09			15.3
2009 Jan 18 Sunday					24.57		4:11:55
2009 Jan 19 Monday	5.00	0:45:00	0:09:00	Easy run @ 1% incline.  4x10 Pull-ups, Abs 5x25@70LBS
2009 Jan 20 Tuesday
2009 Jan 21 Wednesday	5.00	0:41:40	0:08:20	Speedwork, 2mi@7:00 w/0.5mi jogs@9:05.   Planks 1:30ea @9min w/oblique crunch every 10 secs, 5x10 pull-ups
2009 Jan 22 Thursday	5.20	0:45:20	0:08:43	Easy run outdoors, 2x8 single leg squats.
2009 Jan 23 Friday
2009 Jan 24 Saturday	9.11	1:29:10	0:09:47	Malaga Cove endurance run		9.1
2009 Jan 25 Sunday					24.31		3:41:10
2009 Jan 26 Monday				34mins Stairmaster 6min intervals 88/100.  Planks 1:30ea @9min w/oblique crunch every 10 secs, 5x10 pull-ups
2009 Jan 27 Tuesday	3.11	0:26:19	0:08:28	outdoors easy run on cement
2009 Jan 28 Wednesday	3.00	0:27:00	0:09:00	Easy run @ 1% incline.
2009 Jan 29 Thursday	5.00	0:40:32	0:08:06	Tempo run warm, 3@7:30, cool. 4x10 pull-ups
2009 Jan 30 Friday
2009 Jan 31 Saturday
2009 Feb 01 Sunday	13.10	1:40:56	0:07:42	2009 Surf City Half Marathon Overall:   648 out of 10716 Men:  504 out of 4224 M 35-39:  98 out of 692 Age/Grade:  59.12% Place: 1642 Finish:  1:40:56    Pace: 7:42 Tag Time:  1:40:56 Gun Time:  1:41:41 3 mile split    23:57       7:59 pace 8.2 mile split  1:04:10     7:50 pace	24.21	13.1	3:14:47
2009 Feb 02 Monday
2009 Feb 03 Tuesday	3.00	0:27:12	0:09:04	Easy 3mi @ 1% incline, Planks 1:30ea @9min w/oblique crunch every 10 secs, 4x10 pull-ups, superman 1min
2009 Feb 04 Wednesday				40min, approx 14mi Cycle @ LvL 12, Planks 1:30ea @9min w/oblique crunch every 10 secs, 20 pull-ups, superman 1min
2009 Feb 05 Thursday				33mins Stairmaster 6min intervals 88/100.  Abs 5x25@70LBS, (last set 40@70LBS)
2009 Feb 06 Friday	4.00	0:35:15	0:08:49	Easy 4mi @ 1% incline
2009 Feb 07 Saturday
2009 Feb 08 Sunday	3.00	0:26:50	0:08:57	Easy 3mi @ 1% incline,  Planks 1:30ea @9min w/oblique crunch every 10 secs + additional core, 5x10 pull-ups	10.00		1:29:17
2009 Feb 09 Monday	6.00	0:53:28	0:08:55	Easy 6mi @ 1% incline		6.0
2009 Feb 10 Tuesday				36:18min Bike 14mi@LvL 12, Planks 1:30ea w/oblique crunch every 10 secs, superman 1:30min @9min (2 sets)
2009 Feb 11 Wednesday	5.00	0:40:00	0:08:00	Tempo run warm, 3@7:34, cool.  Abs 4x25@70LBS, 4x10 pull-ups
2009 Feb 12 Thursday
2009 Feb 13 Friday				38:30min Bike 15mi@LvL 12, 88-100 RPM.
2009 Feb 14 Saturday	14.20	2:14:20	0:09:28	Endurance run @ Malaga Cove - test run with Newton Running Shoes		14.2
2009 Feb 15 Sunday					25.20		3:47:48
2009 Feb 16 Monday	6.10	0:54:50	0:08:59	Easy 6mi @ 1% incline, 3x10 Pullups, Planks 1:30ea 1-leg plank, switch leg every 15secs + side Planks w/oblique crunch every 10 secs, @13:30mins (3 sets)		6.1
2009 Feb 17 Tuesday				40min Bike 15.25mi @ LvL 12, 88-100 RPM.
2009 Feb 18 Wednesday	5.00	0:41:00	0:08:12	11min Bike 4mi@LvL 12, 85-90 RPM, Speedwork, 2mi@7:05 w/0.5mi jogs@8:57. 3x10 Pullups, Planks 1:30ea 1-leg plank, switch leg every 15secs + side Planks w/oblique crunch every 10 secs, @9:00mins (2 sets)
2009 Feb 19 Thursday
2009 Feb 20 Friday				37min Bike 14mi@LvL 12, 88-90 RPM, 4x10 Pullups, Planks 1:30ea 1-leg plank, switch leg every 15secs + side Planks w/oblique crunch every 10 secs, @9:00mins (2 sets), bicycle crunches
2009 Feb 21 Saturday	18.00	2:42:15	0:09:01	Endurance run @ Beach - test run with Newton Running Shoes.  Tough on Calves, Achilles & RT foot Plantar Facia		18.0
2009 Feb 22 Sunday				RT ankle/foot Plantar Fascia very sore.  Rest & Massage	29.10		4:18:05
2009 Feb 23 Monday				39:50min Bike 15.25mi @ LvL 12-13, 88-95 RPM.  3x10 Pullups, Planks 1:30ea 1-leg plank, switch leg every 15secs + side Planks w/oblique crunch every 10 secs, @9:00mins (2 sets), bicycle crunches
2009 Feb 24 Tuesday
2009 Feb 25 Wednesday	7.00	1:04:00	0:09:09	7mi recovery run, 4x10 pullups		7.0
2009 Feb 26 Thursday	3.00	0:28:00	0:09:20	Easy 3mi w/1% incline.  Planks 9mins (2 sets) and 3mins bicycle crunch & core work
2009 Feb 27 Friday				36:30min Bike 14mi (11mi@LvL 12, 3mi@LvL13), 88-95 RPM, 3x10 Pullups
2009 Feb 28 Saturday
2009 Mar 01 Sunday	7.00	0:59:00	0:08:26	Easy run @ Wilson Park	17.00	7.0	2:31:00
2009 Mar 02 Monday	3.00	0:26:48	0:08:56	Easy 3mi, 3.5x10 Pullups
2009 Mar 03 Tuesday	3.10	0:27:05	0:08:44	Easy 3mi outdoors, emil Planks 10mins (2 sets@1:40ea)
2009 Mar 04 Wednesday				39:10min Bike 15mi, 4x10 pullups
2009 Mar 05 Thursday				36min Bike 14mi @ LvL 12, emil Planks 10mins (2 sets@1:40ea), bicycle crunches & back-ups
2009 Mar 06 Friday
2009 Mar 07 Saturday
2009 Mar 08 Sunday	4.00	1:17:08	n/a	2009 Toyota Desert Duathlon (1mi Run, 14mi Bike, 3mi Run) Overall: 17 out of 86 Men: 12 out of 42 M 35-39: 3 out of 10 (Placed 3rd in Age Division) Finish: 1:17:08 (Only 3.5 hours sleep before the race)	10.10		2:11:01
2009 Mar 09 Monday
2009 Mar 10 Tuesday				35:30min Bike 14mi (9mi@LvL12, 5mi@LvL13), emil Planks 10mins (2 sets@1:40ea), 80 bicycle crunches & Superman 1 min, 3x10 Pull-Ups
2009 Mar 11 Wednesday	4.00	0:34:02	0:08:30	outdoors easy run on cement
2009 Mar 12 Thursday
2009 Mar 13 Friday	3.00	0:27:00	0:09:00	4x10 Pull-Ups(last set only 8), 5x25 Abs@70LBS (1 set of 30)
2009 Mar 14 Saturday	20.00	3:09:00	0:09:27	Malaga Cove to Trump golf course loop endurance run		20.0
2009 Mar 15 Sunday					27.00		4:10:02
2009 Mar 16 Monday	4.00	0:35:40	0:08:55	Recovery run outdoors on cement, ran into Tony Vega on VanNess Blvd!
2009 Mar 17 Tuesday				28min Bike 8.25mi @lvl10-11, emil Planks 11mins (2sets@1:40ea), 3.5x10 Pull-ups
2009 Mar 18 Wednesday	4.00	0:34:28	0:08:37	outdoors on cement
2009 Mar 19 Thursday
2009 Mar 20 Friday				30:32min Bike 9mi @LvL10-11, 88-95rpm.  Emil Planks 10mins (2sets@1:40ea), 4x10 pull-ups
2009 Mar 21 Saturday	21.00	3:07:08	0:08:55	Ran to Marina Del Rey and back plus lots of loops to Redondo/Hermosa. 1 AccelGel@mi 7, a salt pill@mi 7 and @mi 14), 1 bag of cherry sport beans(has caffine) after mi 11, and drank a camel back full of water.		21.0
2009 Mar 22 Sunday					29.00		4:17:16
2009 Mar 23 Monday	4.00	0:36:12	0:09:03	outdoors on cement
2009 Mar 24 Tuesday
2009 Mar 25 Wednesday	5.00	0:40:20	0:08:04	Tempo, warm, 3mi@7:30, cool.  Abs 3x25@75LBS, 1x25@70LBS.  4x10 pull-ups
2009 Mar 26 Thursday	3.10	0:26:01	0:08:24	outdoors on cement, wearing Newton Shoes
2009 Mar 27 Friday				31:37min Bike 9mi @LvL10, 85-95rpm. 4x10 pull-ups
2009 Mar 28 Saturday	6.00	0:50:22	0:08:24	Back of Malaga Cove (tough hills)		6.0
2009 Mar 29 Sunday					18.10		2:32:55
2009 Mar 30 Monday	5.00	0:44:07	0:08:49	5mi@8:50.  Emil Planks 10mins (2 sets@1:40ea) 4x10 pull-ups
2009 Mar 31 Tuesday	3.10	0:28:29	0:09:11	outdoors on cement
2009 Apr 01 Wednesday	6.00	0:48:00	0:08:00	Tempo, warm@8:47, 4mi@7:30, cool@8:47.		6.0
2009 Apr 02 Thursday	2.25	0:21:14	0:09:26	outdoors on cement, Emil Planks 10mins (2 sets@1:40ea) 4x10 pull-ups
2009 Apr 03 Friday
2009 Apr 04 Saturday	26.20	3:59:56	0:09:09	Full Marathon - Beach strand training run, (20mi split: 03:02:23)		26.2
2009 Apr 05 Sunday					42.55		6:21:46
2009 Apr 06 Monday
2009 Apr 07 Tuesday				30min Bike 8.35mi @LvL10-11, 83-92rpm.  Abs 5x25@70LBS, 4x10 pull-ups
2009 Apr 08 Wednesday	3.10	0:28:00	0:09:02	outdoors on cement, recovery run
2009 Apr 09 Thursday
2009 Apr 10 Friday	3.10	0:27:47	0:08:58	outdoors on cement, recovery run.  Obliques/Abs, 4x10 pull-ups,
2009 Apr 11 Saturday	6.20	0:55:19	0:08:55	outdoors on cement, recovery run.		6.2
2009 Apr 12 Sunday					12.40		1:51:06
2009 Apr 13 Monday	6.20	0:55:57	0:09:01	Treadmil easy run, 4mi@8:57 & 2mi@8:49, 1% incline		6.2
2009 Apr 14 Tuesday
2009 Apr 15 Wednesday				34:43min Bike 10mi @LvL10, 88-95rpm. 3.5x10 pull-ups, Abs 4x25@70LBS
2009 Apr 16 Thursday	4.00	0:33:00	0:08:15	outdoors on cement, recovery run.
2009 Apr 17 Friday
2009 Apr 18 Saturday				26.50 miles bike ride at the beach
2009 Apr 19 Sunday	14.00	2:04:00	0:08:51	Beach endurance run, (Approx dist/time) watch died@9mi split 1:19:00, 10 pullups @ Manhattan Beach during run.	24.20	14.0	3:32:57
2009 Apr 20 Monday
2009 Apr 21 Tuesday	5.00	0:41:22	0:08:16	outdoors on cement, recovery run.  Obliques/Abs, 2 sets
2009 Apr 22 Wednesday	5.00	0:40:32	0:08:06	Tempo, warm, 3mi@7:30, cool. 4x10 pull-ups
2009 Apr 23 Thursday
2009 Apr 24 Friday				20min Stairs LvL 11 Intervals.   Abs 5x25@70LBS
2009 Apr 25 Saturday	21.00	3:05:14	0:08:49	Malaga Cove run/walk strategy. (run@8min/mi & walk@15min/mi pace) Run 4min, walk 30sec. 1 Saltpill & 1 AccelGel every 6 miles Post run: 1 Almond Butter bread slice, 1 protein think bar, 2 Sportlegs pills 18mi split: 2:38:46 19mi split: 2:47:01 20mi split: 2:56:59		21.0
2009 Apr 26 Sunday					31.00		4:27:08
2009 Apr 27 Monday	3.10	0:29:15	0:09:26	outdoors on cement, easy recovery run
2009 Apr 28 Tuesday				25min interval Stairs, 4x10 Pull-ups, Abs 4x25@70LBS
2009 Apr 29 Wednesday	5.00	0:41:00	0:08:12	outdoors on cement, didn't warm up, knees sore later in day.
2009 Apr 30 Thursday				27:15min Bike 8mi @LvL11, 85-95rpm. emil Planks 10mins (2 sets@1:40ea).  3x10 pull-ups
2009 May 01 Friday
2009 May 02 Saturday	20.00	2:59:23	0:08:58	Endurance run at beach strand. First 4.5mi@ 9min/mi, then run/walk 4min@8:20, 30sec@14.5min/mi 10.0mi split: 1:29:38 13.1mi split: 1:57:26 16.0mi split: 2:23:42 18.0mi split: 2:42:00		20.0
2009 May 03 Sunday					28.10		4:09:38
2009 May 04 Monday				35min Interval Stairs @LvL 12, Abs 5x25@70LBS
2009 May 05 Tuesday	4.00	0:36:36	0:09:09	Recovery run, outdoors on cement.  4x10 pull-ups
2009 May 06 Wednesday	1.00	0:08:10	0:08:10	1mil run @ 8min/mi. 20min Interval Stairs @LvL 12, Abs 5x25@70LBS
2009 May 07 Thursday				Sore LEFT Foot / Ankle
2009 May 08 Friday
2009 May 09 Saturday				30min Bike 8.8mi @LvL11, 82-89rpm.  Abs 4x25@70LBS, 4.5x10 pull-ups
2009 May 10 Sunday					5.00		0:44:46
2009 May 11 Monday	5.00	0:43:30	0:08:42	Easy 5mi @ 1% incline
2009 May 12 Tuesday
2009 May 13 Wednesday	3.00	0:27:19	0:09:06	Easy run outdoors on cement.  emil Planks 10mins (2 sets@1:40ea).  4x10 pull-ups
2009 May 14 Thursday
2009 May 15 Friday				31min Bike 9.1mi @LvL11, 82-89rpm.  Abs 5x25@70LBS, 4x10 pull-ups
2009 May 16 Saturday	8.50	1:15:45	0:08:55	Strand run, re-injured Left - suspect SOLE insert on Left. Switched to Superfeet on Left foot.		8.5
2009 May 17 Sunday				Pain in Left Foot, limping all day.	16.50		2:26:34
2009 May 18 Monday
2009 May 19 Tuesday	1.00	0:08:50	0:08:50	20min Bike 8.8mi @LvL10, 88-95rpm.  2 sets of Planks & Sideplanks w/oblique crunches 1:40ea.
2009 May 20 Wednesday
2009 May 21 Thursday	3.10	0:27:30	0:08:52	Test run, 1% incline, tempo mile.  4x10 pull-ups, left foot still problematic.
2009 May 22 Friday
2009 May 23 Saturday
2009 May 24 Sunday					4.10		0:36:20
2009 May 25 Monday	26.20	4:14:42	0:09:43	LA Marathon - Ran on an injured left foot, resulting in my undertrained hamstring cramping up. I walked at least an entire mile and stopped to stretch hamstring numerous times. (My Garmin watch:  26.54mi @ 4:14:40, 9:36min/mi)		26.2
2009 May 26 Tuesday				Sauna & Jacuzzi, sore muscles & feet.  Left rear mid-foot still injured.
2009 May 27 Wednesday				Stomach issues - intestinal problems, had to take immodium
2009 May 28 Thursday				Sauna & Jacuzzi, only a hint of muscle soreness left.  Developed bad cold symptoms in the evening.
2009 May 29 Friday				Soreness gone.  Still bad cold symptoms, left foot still injured.
2009 May 30 Saturday				Soreness gone.  Beat the cold already :) Left foot still injured :(
2009 May 31 Sunday				20min Cross-Ramp, LvL 10 incline & resistance, Abs 5x25@70LBS, 5x10 Pullups.  Left foot still injured :(	26.20		4:14:42
2009 Jun 01 Monday
2009 Jun 02 Tuesday				30min Cross-Ramp, LvL 10 incline & resistance, 1 set of Planks & Sideplanks w/oblique crunches 1:40ea.
2009 Jun 03 Wednesday
2009 Jun 04 Thursday				30min Cross-Ramp, LvL 10 incline & resistance, 2 set of Planks & Sideplanks w/oblique crunches 1:40ea.  4x10 Pullups.
2009 Jun 05 Friday
2009 Jun 06 Saturday
2009 Jun 07 Sunday	3.00	0:29:00	0:09:40	2 set of Planks & Sideplanks w/oblique crunches 1:40ea.  3.5x10 Pullups. No pain in Left foot, but being safe.	3.00		0:29:00
2009 Jun 08 Monday
2009 Jun 09 Tuesday	3.10	0:26:06	0:08:25	ran outdoors on cement.  Noticed Foot/Ankle sore later in day.  Left foot still injured :(
2009 Jun 10 Wednesday
2009 Jun 11 Thursday				30min Cross-Ramp, LvL 10 incline & resistance, Abs 4x25@70LBS, 4x10 Pullups.  Left foot sore
2009 Jun 12 Friday				Phiten tape on injured foot
2009 Jun 13 Saturday				30min Cross-Ramp, LvL 10 incline & resistance, Abs 5x25@70LBS
2009 Jun 14 Sunday				Plyometrics - Jumprope & Lateral Bounding	3.10		0:26:06
2009 Jun 15 Monday				20min Cross-Ramp, 160-186 RPM, LvL 10 incline & resistance, 4x10 Pullups.
2009 Jun 16 Tuesday
2009 Jun 17 Wednesday				30min Cross-Ramp, incline & resistance LvL 10, Abs 5x25@70LBS
2009 Jun 18 Thursday				30min Cross-Ramp, incline & resistance LvL 10, 155-185 stride, 4x10 Pullups
2009 Jun 19 Friday
2009 Jun 20 Saturday				40min Cross-Ramp, incline & resistance LvL 10, 155-185 stride, 2x20 Side-Planks w/oblique crunches
2009 Jun 21 Sunday					0.00		0:00:00
2009 Jun 22 Monday
2009 Jun 23 Tuesday				35min Cross-Ramp, LvL 10 incline & resistance, Abs 4x25@70LBS, 4x10 Pullups.
2009 Jun 24 Wednesday				Plyometrics - 2 sets of 1:10min Jump Rope & 30sec Lateral Bounding
2009 Jun 25 Thursday				Plyometrics - 5 sets of 1:10min Jump Rope & 4 sets of 30sec Lateral Bounding
2009 Jun 26 Friday				Plyometrics - 7 sets of 1:00min Jump Rope & 6 sets of 30sec Lateral Bounding, 2x20 Side-Planks w/oblique crunches, 3x10 Pullups.
2009 Jun 27 Saturday				4 hrs sleep
2009 Jun 28 Sunday				4.5 hrs sleep :(	0.00		0:00:00
2009 Jun 29 Monday				Plyometrics - 10 sets of 1:10min Jump Rope & 9 sets of 30sec Lateral Bounding, 2x20 Side-Planks w/oblique crunches, 3x10 Pullups.
2009 Jun 30 Tuesday				40min Cross-Ramp, LvL 10 incline & resistance, Abs 3x25 @ 70LBS, 3x10 Pullups. (3 weeks off running)
2009 Jul 01 Wednesday	3.00	0:28:00	0:09:20	1mi@10min, 2mi@9min, 1% incline
2009 Jul 02 Thursday				Plyometrics - 2 sets of 5:00min Jump Rope & 2 sets of 30sec Lateral Bounding
2009 Jul 03 Friday
2009 Jul 04 Saturday	3.40	0:30:00	0:08:49	1mi@10min, 1mi@9min, 1.4mi@8.5-8min, 1-3% incline.  2 sets@1:40 Side-Planks w/oblique crunches, 4x10 Pullups. (w/out superfeet inserts)
2009 Jul 05 Sunday				recurring Right plantar faciitis & achilles noticable	6.40		0:58:00
2009 Jul 06 Monday	4.00	0:34:45	0:08:41	outdoors on cement
2009 Jul 07 Tuesday
2009 Jul 08 Wednesday	3.50	0:31:30	0:09:00	1mi@10min, 1mi@9min, 1.5mi@8min, 1% incline.  Abs 4x25@70LBS, 4x10 Pullups.
2009 Jul 09 Thursday
2009 Jul 10 Friday
2009 Jul 11 Saturday	4.00	0:36:15	0:09:04	1mi@10min, 1mi@9min, 1mi@7.5min, 1mi@10min. 1% incline.  Abs 4x25@70LBS, 4x10 Pullups.
2009 Jul 12 Sunday					11.50		1:42:30
2009 Jul 13 Monday	4.03	0:34:19	0:08:31	4mi run outdoors on cement
2009 Jul 14 Tuesday	4.05	0:34:50	0:08:36	1min jump rope warmup, 4mi run outdoors on cement, 2 sets Side-Planks w/oblique crunches, 4x10 Pullups.
2009 Jul 15 Wednesday
2009 Jul 16 Thursday	4.00	0:34:30	0:08:37	2x1min jump rope warmup, 4mi run outdoors on cement
2009 Jul 17 Friday
2009 Jul 18 Saturday	5.00	0:43:13	0:08:39	Beach Strand run.  Maxed 22 pull-ups then 2x10 pull-ups
2009 Jul 19 Sunday					17.08		2:26:52
2009 Jul 20 Monday	4.00	0:35:30	0:08:52	1mi@10, 1mi@9, 1mi@8:30, 1mi@7:30, Abs 4.5x25@70LBS
2009 Jul 21 Tuesday	4.00	0:32:00	0:08:00	outdoors on cement
2009 Jul 22 Wednesday				3x1min jumprope, 3x30sec lateral bounding plyometrics, 2 sets@1:40 Planks & Side-Planks w/oblique crunches, 4x10 pull-ups
2009 Jul 23 Thursday	4.00	0:34:58	0:08:45	1 sets@1:40 Planks & Side-Planks w/oblique crunches
2009 Jul 24 Friday
2009 Jul 25 Saturday
2009 Jul 26 Sunday	6.00	0:51:00	0:08:30	5min walk, 10:00min, 8:57, 8:30, 8:00, ½ @7:30, ½ @10min. 1% incline.  Abs 4x25@70LBS, 4x10 Pullups, 1x8 Pullups.	18.00	6.0	2:33:28
2009 Jul 27 Monday	3.10	0:30:00	0:09:41	recovery run, outdoors on cement.
2009 Jul 28 Tuesday	4.00	0:34:30	0:08:37	outdoors on cement
2009 Jul 29 Wednesday
2009 Jul 30 Thursday	5.00	0:43:49	0:08:46	Tempo run 5 mile , 1% incline. 1 mile @10:00 1 mile @8:57 2 mile @7:30 ½ mile @8:57 ½ mile @10 mile n 2 sets@1:40 Planks & Side-Planks w/oblique crunches, 4x10 pull-ups
2009 Jul 31 Friday
2009 Aug 01 Saturday	7.00	1:13:00	0:10:26	Serenity Run w/Qcuddles, mnk & V™, 1st 2.45mi@35min, w/superfeet inserts - lower back pains		7.0
2009 Aug 02 Sunday					19.10		3:01:19
2009 Aug 03 Monday	4.00	0:34:43	0:08:41	Incline 1%. 1 mile @10:00 2 mile @8:57 ½ mile @7:34 ½ mile @6:40 Abs 3X25@70LBS, 4x10 pull-ups.  w/superfeet, still lower back pains
2009 Aug 04 Tuesday
2009 Aug 05 Wednesday	3.14	0:26:38	0:08:29	outdoors on cement, still mild lower left back pains
2009 Aug 06 Thursday	5.00	0:45:00	0:09:00	1% incline. 1 mile @10:00 2 mile @8:57 1 mile @8:34 1 mile @8:00 1 set@1:40 Planks & Side-Planks w/oblique crunches, 1 set@1:00 Planks & Side-Planks w/oblique crunches, 1x25 pull-ups, 2x10 pull-ups, still mild lower left back pains
2009 Aug 07 Friday				Dr Lehnberg - adjusted my back/hip
2009 Aug 08 Saturday	8.30	1:18:00	0:09:24	Beach strand run.  First 2.4mi warmup with Q, last miles @ 7:45-9min/mi pace, still mild lower left sacrum pains		8.3
2009 Aug 09 Sunday					20.44		3:04:21
2009 Aug 10 Monday	3.10	0:26:00	0:08:23	outdoors on cement, 3x10 pull-ups still mild lower left sacrum pains
2009 Aug 11 Tuesday				Dr Lehnberg - adjusted my back/hip
2009 Aug 12 Wednesday	4.00	0:32:43	0:08:11	outdoors on cement, 2x15 bent single leg hip extensions, 1 set@1:40 Planks & Side-Planks w/oblique crunches, still mild lower left sacrum pains
2009 Aug 13 Thursday	4.50	0:37:30	0:08:20	outdoors on cement, 4x15 bent leg hip extensions, 4x10 pull-ups back feels great, not noticable at all!
2009 Aug 14 Friday
2009 Aug 15 Saturday	5.00	0:43:00	0:08:36	7:15am outdoors on cement, 4x15 bent single leg hip extensions, 1x70 Bicycle Crunches
	2.50	0:50:00	0:20:00	9:15am Hilly, but easy Malaga Cove trail hike with Christian, Q and Erwin
2009 Aug 16 Sunday				14mi hilly but comfortable bike ride, approx 1:10min	19.10		3:09:13
2009 Aug 17 Monday	4.20	0:34:00	0:08:06	outdoors on cement, 3x15 bent single leg hip extensions, 3x10 pull-ups, 2sets@1:40 Planks & Side-Planks w/oblique crunches
2009 Aug 18 Tuesday	4.00	0:31:41	0:07:55	outdoors on cement, 4x15 bent leg hip extensions
2009 Aug 19 Wednesday
2009 Aug 20 Thursday	3.40	0:28:29	0:08:23	outdoors on cement, 3x15 bent single leg hip extensions, 1x80 Bicycle Crunches, 3x10 pull-ups
2009 Aug 21 Friday
2009 Aug 22 Saturday	10.00	1:32:00	0:09:12	Back of Malaga Cove (tough hills)		10.0
2009 Aug 23 Sunday					21.60		3:06:10
2009 Aug 24 Monday	4.21	0:35:00	0:08:19	outdoors on cement, 3x15 bent single leg hip extensions, 1x100 Bicycle Crunches,
2009 Aug 25 Tuesday
2009 Aug 26 Wednesday	4.00	0:33:17	0:08:19	Tempo Run, 1% Incline, 1@8:57, 2@7:30, 1@8:57 4x25 Abs @ 70LBS 4x10 Pull-ups
2009 Aug 27 Thursday	4.00	0:31:25	0:07:51	outdoors on cement, 3x15 bent single leg hip extensions
2009 Aug 28 Friday
2009 Aug 29 Saturday	11.34	1:40:00	0:08:49	Beach Strand run with Jessica and Qcuddles, never stopped watch, 4 water & stretch breaks, also stopped @ Manhattan Bch for 1x10 Pull-ups		11.3
2009 Aug 30 Sunday					23.55		3:19:42
2009 Aug 31 Monday	4.10	0:33:12	0:08:06	outdoors on cement, 3x15 bent single leg hip extensions, 1x100 Bicycle Crunches, 4x10 pull-ups
2009 Sep 01 Tuesday
2009 Sep 02 Wednesday	5.00	0:42:00	0:08:24	outdoors on cement, 3x15 bent single leg hip extensions, 1x100 Bicycle Crunches, 3x10 pull-ups
2009 Sep 03 Thursday	4.20	0:38:19	0:09:07	Rest day - outdoors recovery run. 1x20 Side-Planks w/oblique crunches
2009 Sep 04 Friday
2009 Sep 05 Saturday	12.00	1:43:18	0:08:37	Beach Strand run with Jessica and Qcuddles After mile 3, I switched to 0.25 mi intervals of 7:20mi / 8:30mi for remainder of the run.		12.0
2009 Sep 06 Sunday					25.30		3:36:49
2009 Sep 07 Monday	5.33	0:40:58	0:07:41	Conquer the Bridge 2009 (steep incline race) Bib:  352 Name:  Emil De La Cruz Gender:  M Age:  36 Hometown:  Torrance, CA <== Garmin GPS Watch Time Overall:  114 out of 1485 Men:  99 out of 677 M 30-39:  29 out of 145 Age/Grade:  53.98% Place: 228 Finish:  40:39 Pace: 8:08 Tag Time:  40:39
2009 Sep 08 Tuesday	3.00	0:28:30	0:09:30	Treadmill easy recovery run 3mi, 1% incline. 1 mile @10:00 1 mile @8:57 ½ mile @8:34 ½ mile @10:00 Abs machine 5x25@70LBS 4x10 Pull-ups
2009 Sep 09 Wednesday
2009 Sep 10 Thursday	5.00	0:44:13	0:08:51	outdoors on cement
2009 Sep 11 Friday
2009 Sep 12 Saturday	10.50	2:00:00	0:11:26	Beach run with Q and Jessica Also ran & sprinted Redondo Beach stairs approx 10times 3x15 bent single leg hip extensions		10.5
2009 Sep 13 Sunday					23.83		3:53:41
2009 Sep 14 Monday
2009 Sep 15 Tuesday	5.10	0:45:10	0:08:51	outdoors on cement. 3x15 bent single leg R/L hip extensions, 2x50 Bicycle Crunches, 3x10 pull-ups 1x20 Side-Plank lifts w/oblique crunches
2009 Sep 16 Wednesday	4.50	0:39:00	0:08:40	outdoors on cement. 3x15 bent single leg R/L hip extensions,
2009 Sep 17 Thursday				3x1min Jump rope, 3x30sec Lateral Bounding Plyometrics 1x10 Pull-ups
2009 Sep 18 Friday	3.10	0:28:15	0:09:07	Easy run, outdoors on cement. 3x15 bent single leg R/L hip extensions, 2x50 Bicycle Crunches, 3x10 pull-ups
2009 Sep 19 Saturday	15.00	2:25:00	0:09:40	Beach run with Q and Jessica "Avenue C" steep 72 stairs @ Redondo Beach Jogged up single step 72x4 Sprinted up double step 72x3 10x pull-ups @ Manhattan Beach during run		15.0
2009 Sep 20 Sunday					27.70		4:17:25
2009 Sep 21 Monday	5.00	0:44:50	0:08:58	Easy run, outdoors on cement. 3x15 bent single leg R/L hip extensions, 1x50, 1x80 Bicycle Crunches
2009 Sep 22 Tuesday				4x20 wall Squats w/yoga ball 3x15 bent single leg R/L hip extensions,
2009 Sep 23 Wednesday	4.10	0:35:05	0:08:33	Outdoors on cement. 3x15 bent single leg R/L hip extensions, 1x20 L/R Side-Plank lifts w/oblique crunches 3x10 pull-ups
2009 Sep 24 Thursday	5.30	0:46:40	0:08:48	Outdoors on cement. 3x15 bent single leg R/L hip extensions,
2009 Sep 25 Friday				4x20 wall Squats w/yoga ball 3x50 Bicycle Crunches
2009 Sep 26 Saturday	9.00	1:33:06	0:10:21	Treadmill Speedwork 5min walk 1 mile @10:00 (1% incline) 1 mile @7:03 ½ mile @10:00 (1% incline) 1 mile @6:53 ½ mile @10:00 (1% incline) and 3.5x10 Pull-ups at gym 5.25mi @ easy pace on streets and beach strand. "Avenue C" steep 72 stairs @ Redondo Beach Jogged up single step 2x72 Sprinted up double step 2x72 Bounded up 2 steps w/both legs to top 2x72 (2x36 plyometric jumps)		9.0
2009 Sep 27 Sunday					23.40		3:39:41
2009 Sep 28 Monday	4.00	0:38:19	0:09:35	Recovery run, outdoors on cement.  Still sore from Sat. plyometric jumps
2009 Sep 29 Tuesday	4.35	0:40:35	0:09:20	Recovery run, outdoors on cement.  Still sore from Sat. plyometric jumps 3x15 bent single leg R/L hip extensions, 2x50, 1x80 Bicycle Crunches
2009 Sep 30 Wednesday
2009 Oct 01 Thursday				3x10 Pull-ups 3x15 bent single leg R/L hip extensions, 2x50, 1x80 Bicycle Crunches 2x20 L/R Side-Plank lifts w/oblique crunches
2009 Oct 02 Friday
2009 Oct 03 Saturday	14.00	2:03:42	0:08:50	Beach run, asphalt & cement "Avenue C" steep 72 stairs @ Redondo Beach Jogged up single step 72x1 Sprinted up double step 72x4		14.0
2009 Oct 04 Sunday				3x10 Pull-ups 3x60 Bicycle Crunches 6x1min Jump rope (1min in-between each set above)	22.35		3:22:36
2009 Oct 05 Monday	4.02	0:35:02	0:08:43	Recovery run, outdoors on cement.
2009 Oct 06 Tuesday				2x60, 1x70 Bicycle Crunches 3x15 bent single leg R/L hip extensions 2x20 L/R Side-Plank lifts w/oblique crunches 6x1min Jump rope (1min in-between each set above)
2009 Oct 07 Wednesday	4.00	0:32:00	0:08:00	Treadmill Tempo Run 5min walk 1 mile @9:13 (1% incline) 2 mile @7:30 (1% incline) 1 mile @9:13 (1% incline) and 1x20 Pull-ups at gym
2009 Oct 08 Thursday	4.03	0:35:35	0:08:50	Recovery run, outdoors on cement.
2009 Oct 09 Friday
2009 Oct 10 Saturday
2009 Oct 11 Sunday	13.10	1:41:47	0:07:46	25th Long Beach Int'l Half Marathon (ran on approx 4.5 hrs sleep) Bib: 6955 Emil De La Cruz M 35-39 Overall: 472 out of 10675 Sex: 388 out of 4255 Division: 59 out of 657 10K Split:  0:48:25   Pace: 7:48 Finish :      1:41:47   Pace: 7:46	25.15	13.1	3:24:24
2009 Oct 12 Monday	2.00	0:20:00	0:10:00	Recovery run mostly in Grass @ Wilson Park while waiting for Oil Change.  Walked 3mi.
2009 Oct 13 Tuesday				3x10 Pull-ups 3x15 bent single leg R/L hip extensions, 3x100 Bicycle Crunches
2009 Oct 14 Wednesday
2009 Oct 15 Thursday	4.20	0:34:56	0:08:19	Outdoors on cement. 3x15 bent single leg R/L hip extensions, 2x100 Bicycle Crunches
2009 Oct 16 Friday				2x20 L/R Side-Plank lifts w/oblique crunches 2x1min Jump rope (approx 130jumps ea, in-btwn ea set above)
2009 Oct 17 Saturday	7.00	1:00:00	0:08:34	Treadmill Tempo Run 10min walk 1 mile @10:00 1 mile @9:05 3 mile @7:19 1 mile @9:05 0.25 mile @10:00 (1% incline) 0.75 mile @10:00 1x20 L/R Side-Plank lifts w/oblique crunches		7.0
2009 Oct 18 Sunday					13.20		1:54:56
2009 Oct 19 Monday	4.75	0:41:00	0:08:38	Outdoors on cement (approx total mi. watch died @ 3.4mi in 26min) 3x10 Pull-ups 3x15 bent single leg R/L hip extensions
2009 Oct 20 Tuesday	4.00	0:34:27	0:08:37	Outdoors on cement 100 Bicycle Crunches 3x15 bent single leg R/L hip extensions
2009 Oct 21 Wednesday	4.00	0:33:32	0:08:23	6:30pm Evening Run - Outdoors on cement 100 Bicycle Crunches 3x15 bent single leg R/L hip extensions
2009 Oct 22 Thursday
2009 Oct 23 Friday
2009 Oct 24 Saturday	16.01	2:21:46	0:08:51	Beach run Stopped @ Manhattan Bch, did 3x10 pullups. Post run, did "Avenue C" steep 72 stairs @ Redondo Beach Jogged up single step 72x4 Sprinted up double step 72x4		16.0
2009 Oct 25 Sunday					28.76		4:10:45
2009 Oct 26 Monday	3.10	0:28:46	0:09:17	Easy recovery run outdoors
2009 Oct 27 Tuesday				2x100 Bicycle Crunches 3x15 L/R single leg Bridges 1x10 L/R lunges (5sec hold) 3x10 Pull-ups 3x10 L/R Standing Hip Abduction
2009 Oct 28 Wednesday	5.02	0:41:48	0:08:20	Outdoors on cement 3x15 L/R single leg Bridges 1x10 L/R lunges (5sec hold ea lunge) 3x10 L/R Standing Hip Abduction
2009 Oct 29 Thursday	4.00	0:33:39	0:08:25	Outdoors on cement 1x100 Bicycle Crunches 3x15 L/R single leg Bridges 1x10 L/R lunges (5sec hold ea lunge) 3x10 L/R Standing Hip Abduction
2009 Oct 30 Friday				2x100 Bicycle Crunches 3x15 L/R single leg Bridges 1x10 L/R lunges (5sec hold) 3x10 L/R Standing Hip Abduction
2009 Oct 31 Saturday	5.00	0:40:00	0:08:00	Treadmill Tempo Run 10min walk 1 mile @9:05 w/(1% incline) warmup 3 miles @7:19 1 mile @9:05 w/(1% incline) cooldown 5min walk 1x20 L/R Side-Plank lifts w/oblique crunches Abs machine 4x25 @70LBS 3x10 Pull-Ups
2009 Nov 01 Sunday					17.12		2:24:13
2009 Nov 02 Monday	4.15	0:34:44	0:08:22	Outdoors on cement 3x15 L/R single leg Bridges 3x10 L/R Standing Hip Abduction
2009 Nov 03 Tuesday				2x100 Bicycle Crunches 3x15 L/R single leg Bridges 1x10 L/R lunges (5sec hold ea lunge) 3x10 L/R Standing Hip Abduction
2009 Nov 04 Wednesday	5.00	0:42:47	0:08:33	Outdoors on cement & asphalt
2009 Nov 05 Thursday
2009 Nov 06 Friday	3.00	0:27:00	0:09:00	Outdoors on cement & asphalt 3x15 L/R single leg Bridges
2009 Nov 07 Saturday	17.40	2:30:14	0:08:38	Beach strand run. Running without orthotics: • Noticed mild sore Left ankle/Shin Splint and Right foot plantar facitiis. During last couple miles, I did 5x30sec sprints w/random rest periods in-between.		17.4
2009 Nov 08 Sunday				3x10 Pull-ups 3x50 Bicycle Crunches (ea set in between pull-up set) 4x15 L/R single leg Bridges 3x10 L/R Standing Hip Abduction	29.55		4:14:45
2009 Nov 09 Monday	5.00	0:43:09	0:08:38	Outdoors on cement & asphalt
2009 Nov 10 Tuesday				2x100 Bicycle Crunches 3x15 L/R single leg Bridges 1x10 L/R lunges (5sec hold ea lunge) 4x10 L/R Standing Hip Abduction
2009 Nov 11 Wednesday	4.30	0:36:15	0:08:26	Outdoors on cement & asphalt 3x15 L/R single leg Bridges
2009 Nov 12 Thursday	4.00	0:32:52	0:08:13	Outdoors on cement & asphalt
2009 Nov 13 Friday				4x10 L/R Standing Hip Abduction 2x100 Bicycle Crunches 3x15 L/R single leg Bridges 1x10 L/R lunges (5sec hold ea lunge) 3x1min jump rope (approx 130 jumps in-between sets above)
2009 Nov 14 Saturday	6.00	0:47:35	0:07:56	Treadmill Tempo Run 1 mile @8:57 (1% incline) 4 mile @7:30, (last .25 mile @6:40) 1 mile @8:57 (1% incline) 3x10 Pull-ups at hermosa wood chip trail		6.0
2009 Nov 15 Sunday					19.30		2:39:51
2009 Nov 16 Monday				3x15 L/R Standing Hip Abduction 2x100 Bicycle Crunches 3x15 L/R single leg Bridges 1x50 Squats (against wall with yoga ball)
2009 Nov 17 Tuesday	5.00	0:41:53	0:08:23	Outdoors on cement/asphalt 3x15 L/R single leg Bridges 3x15 L/R Standing Hip Abduction
2009 Nov 18 Wednesday	4.00	0:33:00	0:08:15	Outdoors on cement/asphalt
2009 Nov 19 Thursday	4.00	0:32:14	0:08:03	Outdoors on cement/asphalt 2x100 Bicycle Crunches 3x10 Pull-ups
2009 Nov 20 Friday				3x15 L/R Standing Hip Abduction 3x15 L/R single leg Bridges 1x10 L/R Lunges (5sec hold ea lunge)
2009 Nov 21 Saturday	20.00	2:58:54	0:08:57	Beach Strand run. Running with powerfeet orthotics helped: • No soreness in Left ankle/achilles/shin this time and • only a hint of plantar facitiis on my Right foot. 3x30sec sprints (under 7min pace) in the last mile.		20.0
2009 Nov 22 Sunday					33.00		4:46:01
2009 Nov 23 Monday	3.75	0:31:13	0:08:19	Outdoors on cement/asphalt 3x15 L/R single leg Bridges
2009 Nov 24 Tuesday	3.10	0:26:00	0:08:23	Outdoors on cement/asphalt 2x100 Bicycle Crunches 3x15 L/R single leg Bridges 1x10 L/R lunges 3x10 L/R Standing Hip Abduction 3x10 Pull-ups
2009 Nov 25 Wednesday				1x100 Bicycle Crunches & 1x10 Side plank lifts, no time for more :(
2009 Nov 26 Thursday	6.00	0:54:30	0:09:05	Torrance Turkey Trot (ran it twice with Jerry), lots of walking and pics		6.0
2009 Nov 27 Friday				1x100 Bicycle Crunches 3x15 L/R single leg Bridges 3x10 L/R Standing Hip Abduction
2009 Nov 28 Saturday	6.00	0:50:00	0:08:20	Treadmill Tempo Run 1 mile @9:05 (1% incline) 4 mile @7:30 1 mile @9:05 (1% incline) 4x10 Pull-ups at hermosa wood chip trail		6.0
2009 Nov 29 Sunday					18.85		2:41:43
2009 Nov 30 Monday	4.00	0:32:25	0:08:06	Outdoors on cement/asphalt 1x100 Bicycle Crunches 3x15 L/R single leg Bridges
2009 Dec 01 Tuesday				Outdoors on cement/asphalt 2x100 Bicycle Crunches 4x15 L/R single leg Bridges 1x10 Squats (hold 5 secs, against wall with yoga ball) 3x10 L/R Standing, 1x10 Layingdown Hip Abduction w/5 Lbs ankle wt
2009 Dec 02 Wednesday	5.00	0:43:23	0:08:41	Outdoors on cement/asphalt 3x10 Pull-ups
2009 Dec 03 Thursday	3.10	0:26:45	0:08:38	Outdoors on cement/asphalt 3x15 L/R single leg Bridges 3x10 L/R Standing Hip Abductors, with 5 Lbs ankle wt
2009 Dec 04 Friday				2x100 Bicycle Crunches 1x12 L/R lunges w/5 Lbs ankle wt
2009 Dec 05 Saturday	20.00	2:57:57	0:08:54	Beach Strand run. • noticable Left Quad: a little tigjht after and during run. • 4 or 5 random 30sec sprints in the last 2 miles.		20.0
2009 Dec 06 Sunday				Sore RIGHT hip	32.10		4:40:30
2009 Dec 07 Monday				2x100 Bicycle Crunches 3x15 L/R single leg Bridges 3x10 L/R Standing Hip Abduction 3x10 Pull-ups
2009 Dec 08 Tuesday	4.25	0:35:39	0:08:23	Morning run, on cement/asphalt (Sore RIGHT hip, more noticable in evening)
2009 Dec 09 Wednesday				4x1min L/R jump rope (approx 130 jumps) 2x50 wall squats w/yoga ball
2009 Dec 10 Thursday
2009 Dec 11 Friday	4.00	0:33:29	0:08:22	1 mile @9:13 w/1% incline 1 mile @8:34 1 mile @8:00 1 mile @7:30 4x20 @70LBS Abs machine 3x10 Pull-ups (bleeding ear infection developed in evening)
2009 Dec 12 Saturday	5.00	0:42:55	0:08:35	1 mile @9:13 w/1% incline 1 mile @8:34 1 mile @8:00 1 mile @7:30 1 mile @9:13 w/1% incline 1x20 L/R Side Plank Lifts w/oblique crunches (Cold developed in evening)
2009 Dec 13 Sunday				Rest day - ear infection and cold.  Taking antibiotics.	13.25		1:52:03
2009 Dec 14 Monday				By evening, cold symptoms are almost gone already.
2009 Dec 15 Tuesday				Rest day - ear infection and cold.  Taking antibiotics.
2009 Dec 16 Wednesday	4.20	0:34:40	0:08:15	Outdoors on cement/asphalt 1x100 Bicycle Crunches 3x15 L/R single leg Bridges
2009 Dec 17 Thursday				Rest day - ear infection and mild cold symptoms.  Taking antibiotics.
2009 Dec 18 Friday	4.00	0:33:39	0:08:25	Outdoors on cement/asphalt - ear infection and and mild cold symptoms. 1x100 Bicycle Crunches 4x15 L/R single leg Bridges
2009 Dec 19 Saturday	10.00	1:34:48	0:09:29	Beach run, asphalt & cement, never stopped watch. • Stopped @ Manhattan bch, did 3x10 Pull-ups: • "Avenue C" steep 72 stairs @ Redondo Beach:   · Sprinted up double step 72x3   · Bounded up 2 steps w/both legs 1x72 (2x36 plyometric jumps)		10.0
2009 Dec 20 Sunday				Rest day	18.20		2:43:07
2009 Dec 21 Monday				Rest day
2009 Dec 22 Tuesday	4.20	0:36:00	0:08:34	Ran Outdoors - Still a hint of cold symptoms. 2x100 Bicycle Crunches 4x15 L/R single leg Bridges
2009 Dec 23 Wednesday				Rest day - cough and ear infection still present.
2009 Dec 24 Thursday				Rest day - ear infection and mild cough still present.
2009 Dec 25 Friday				Rest day - ear infection and mild cough still present.
2009 Dec 26 Saturday	6.00	0:52:19	0:08:43	Ran Outdoors - cough and ear infection still present. • 4x15 L/R single leg Bridges • 2x90sec Planks • 1x90sec Side Planks w/Oblique crunches every 10 sec		6.0
2009 Dec 27 Sunday	5.00	0:44:43	0:08:57	1 mile @9:05 w/1% incline 1 mile @8:34 w/1% incline 1 mile @8:00 1 mile @9:05 w/1% incline 1 mile @10:00 3x25 @70LBS Abs machine - cough and ear infection still present.	15.20		2:13:02
2009 Dec 28 Monday	3.10	0:27:00	0:08:43	Ran Outdoors - cough and ear infection still present. 4x15 L/R single leg Bridges
2009 Dec 29 Tuesday				Rest day - cough still present, flud in ear.
2009 Dec 30 Wednesday				Rest day - cough still present, flud in ear.
2009 Dec 31 Thursday				Rest day - cough still present, flud in ear.
total miles	1026.50	152:29:21	total hours		1023.40	529.5