2007 miles 562.0 2015 miles 830.9 Planks : 52 Most miles/month 164.9
2008 miles 1005.0 2016 miles 752.0 Side Planks : 18 January 98.88 July 85.45 Most miles/week 47.0
2009 miles 1026.5 2017 miles 932.8 Snowboarding Days : 2 February 61.35 August 88.51 Longest run 26.5
2010 miles 1229.0 Bike miles: 0.0 (17 last yr) (10 or more miles) Long Runs : 26 March 86.00 September 90.95 Altra Adam :  540.53
2011 miles 1343.0   19.2 last yr (0 last yr) (two in one day) Double runs: 0 April 72.10 October 61.60 AltraSamson 9.0 : 242.60
2012 miles 1286.3 PR's   (1 last year) Tempo runs: 3 May 84.10 November 75.40 Vibram KSO Trek : 220.28
2013 miles 936.1 Races   (22 last year) Progression runs: 2 June 64.70 December 63.75 Vibram Bikila LS : 172.5
2014 miles 958.8 Athlinks   (22 last year) Injured Days: 0 Weekly High: 31.0     NB Hanzo S : 636.0
  # of runs 213 (9 last year) Stride runs: 8 Neg Splits: 14 Altra One: 342.70 Merrell Trail Glove 3 3.1
    0:27:00   Emil's TRAINING LOG 2017       Asics NF2 226.52 Best Frog Stand 15 secs
Date Distance Time Pace Comments Mi/Wk LongRuns Hrs/Wk     Best L-sit: 25 secs
Jan 01 Sun              
Jan 02 Mon 10.00 1:18:10 0:07:49 Home to Redondo Beach Loop (½ nuun tablet in water bottle during run):
1 @ 7:47
2 @ 7:36
3 @ 7:38
4 @ 8:04
5 @ 7:46 (honey pack)
6 @ 8:17
7 @ 8:04 (honey pack)
8 @ 7:57
9 @ 7:39
10 @ 7:22  		   10.0  
Jan 03 Tue       3 minute plank      
Jan 04 Wed 4.00 0:31:10 0:07:48 Home to Wilson Park loops & Back
1 @ 8:03
2 @ 7:47
3 @ 7:36
4 @ 7:44		      
Jan 05 Thu       90 L/R Abductor straight leg lifts (30 x 3 sets)
60 L/R Single leg bridges (20 x 3 sets)
3 minute plank		      
Jan 06 Fri 4.00 0:30:38 0:07:39 Home to Wilson Park loops & Back
1 @ 7:57
2 @ 7:34
3 @ 7:28
4 @ 7:39
3 minute plank		      
Jan 07 Sat       20 pull-ups (10 x 2 sets)
30 push-ups
3 minute plank		      
Jan 08 Sun 10.00 1:18:57 0:07:54 Home to Redondo Beach Loop (½ nuun tablet in water bottle during run):
1 @ 7:55
2 @ 7:32
3 @ 7:42
4 @ 8:00
5 @ 7:51 (honey pack)
6 @ 8:06
7 @ 8:10 (honey pack)
8 @ 8:00
9 @ 7:58
10 @ 7:43		 28.00 10.0 3:38:55
Jan 09 Mon 4.10 0:30:58 0:07:33 Home Treadmill run
1 @ 8:00 %1 incline
2 @ 7:47 %1 incline
3 @ 7:41 %1 incline
4.1 @ 7:30 %1 incline (ran last 0.10 @ 6:00 pace)		      
Jan 10 Tue       60 L/R Single leg bridges (20 x 3 sets)
20 pull-ups (10 x 2 sets)
30 push-ups
3 minute plank		      
Jan 11 Wed 3.00 0:23:11 0:07:44 Home Treadmill run
1 @ 8:00 %1 incline
2 @ 7:41 %1 incline
3 @ 7:30 %1 incline
40 push-ups		      
Jan 12 Thu 3.00 0:23:00 0:07:40 Home Treadmill run
1 @ 8:00 %1 incline
2 @ 7:41 %1 incline
3 @ 7:19 %1 incline		      
Jan 13 Fri              
Jan 14 Sat              
Jan 15 Sun 12.00 1:36:14 0:08:01 Redondo to Manhattan Beach Loop (1 water bottle with ½ Nuun tablet):
1 @ 8:09
2 @ 8:05
3 @ 7:51
4 @ 7:56
5 @ 7:57 (honey pack @ 5.5 miles)
6 @ 7:56
7 @ 7:59 (honey pack @ 7 miles)
8 @ 7:55  (honey pack @ 8.5 miles)
9 @ 8:03
10 @ 7:55  (honey pack @ 10 miles)
11 @ 8:10
12 @ 8:18		 22.10 12.0 2:53:23
Jan 16 Mon              
Jan 17 Tue 3.10 0:23:50 0:07:41 Home Treadmill run with strides:
1 @ 8:00 %1 incline
2.1 @ 8:00 %1 incline with 8 x 30 sec strides every 90 secs @6:18 pace
50 push-ups		      
Jan 18 Wed              
Jan 19 Thu 4.10 0:32:15 0:07:52 Home to Wilson Park loops and back:
1 @ 8:06
2 @ 7:53
3 @ 7:44
4 @ 7:51		      
Jan 20 Fri 3.30 0:24:50 0:07:32 Home Treadmill run with strides:
1 @ 8:00 %1 incline
2.3 @ 8:00 %1 incline with 8 x 30 sec strides every 90 secs @6:18 pace
50 push-ups		      
Jan 21 Sat 4.00 0:31:14 0:07:48 Home to Wilson Park loops and back:
1 @ 8:09
2 @ 7:51
3 @ 7:41
4 @ 7:33		      
Jan 22 Sun 11.00 1:29:25 0:08:08 Home to Redondo loop, very heavy rain and cold wind otw back:
1 @ 8:16
2 @ 7:47
3 @ 8:13
4 @ 7:58
5 @ 8:00
6 @ 8:13
7 @ 8:31
8 @ 8:18
9 @ 7:58
10 @ 8:15
11 @ 7:56		 25.50 11.0 3:21:34
Jan 23 Mon              
Jan 24 Tue 1.00 0:08:00 0:08:00 Treadmill - slept in, no time for more :(      
Jan 25 Wed 4.15 0:31:45 0:07:39 Home Treadmill run with strides:
1 @ 8:00 %1 incline
3.15 @ 8:00 %1 incline with 10 x 30 sec strides every 90 secs @6:18 pace		      
Jan 26 Thu 4.13 0:31:40 0:07:40 Home Treadmill run with strides:
1 @ 8:00 %1 incline
3.13 @ 8:00 %1 incline with 10 x 30 sec strides every 90 secs @6:18 pace		      
Jan 27 Fri       120 L/R Abductor straight leg lifts (30 x 4 sets)
60 L/R Single leg bridges (20 x 3 sets)
3 minute plank
30 pull-ups (10 x 3 sets)		      
Jan 28 Sat              
Jan 29 Sun 10.00 1:18:40 0:07:52 10 mile Redondo 1o Hermosa loop
1 @ 8:08
2 @ 8:02
3 @ 7:54
4 @ 7:45
5 @ 7:47 (39:36 first half) - ate a honey pack
6 @ 8:00 - stopped to remove gloves and neck buff to cool down.
7 @ 7:38
8 @ 7:43
9 @ 7:52
10 @ 7:50.8 (39:06 second half = Negative Split)		 19.28 10.0 2:30:05
Jan 30 Mon              
Jan 31 Tue 4.00 0:30:30 0:07:37 Home Treadmill progression run:
1 @ 8:00 %1 incline
1 @ 7:41 %1 incline
1 @ 7:30 %1 incline
1 @ 7:19 %1 incline		      
Feb 01 Wed 3.00 0:25:00 0:08:20 Home Treadmill run with strides:
1 @ 8:00 %1 incline
2 @ 8:00 %1 incline with 6 x 30 sec strides every 90 secs @6:18 pace
last ½ mile @ 7:30 pace		      
Feb 02 Thu       L/R Abductor strengthening
60 L/R Single leg bridges (20 x 3 sets)
(6 mins) 2 x 1 min plank & side planks w/oblique crunch ever 10 secs
30 pull-ups (10 x 3 sets)		      
Feb 03 Fri       40 Left & Right Abductor straight leg lifts (20 x 2 sets)
60 Left & Right Single leg bridges (20 x 3 sets)
(6 mins) 2 x 1 min plank & side planks w/oblique crunch ever 10 secs
40 push-ups		      
Feb 04 Sat              
Feb 05 Sun 13.10 1:39:33 0:07:36 Surf City Half-Marathon:
One 10 oz water bottle, half refilled once, only ½ NUUN tablet.
Overall:  393 out of 10353
Men:  304 out of 4191
M 40-44:  37 out of 606
Age/Grade:  61.70% Place: 914
Finish:  1:39:33 Pace: 7:36
1 @ 7:43
2 @ 7:39
3 @ 7:38
4 @ 7:43
5 @ 7:16
6 @ 7:30 (1st half = 7:35 average pace)
7 @ 7:36
8 @ 7:35
9 @ 7:40
10 @ 7:32
11 @ 7:34
12 @ 7:16
13.1 @ 7:01 (2nd half = 7:28 average pace) = Negative Split! :)		 20.10 13.1 2:35:03
Feb 06 Mon              
Feb 07 Tue              
Feb 08 Wed 3.00 0:23:11 0:07:44 Home Treadmill run
1 @ 8:00 %1 incline
2 @ 7:41 %1 incline
3 @ 7:30 %1 incline		      
Feb 09 Thu              
Feb 10 Fri              
Feb 11 Sat       Snowboarding in Mammoth Lakes, CA with Q, Tash & Kat :)      
Feb 12 Sun       Snowboarding in Mammoth Lakes, CA with Q, Tash & Kat :) 3.00   0:23:11
Feb 13 Mon              
Feb 14 Tue              
Feb 15 Wed 3.00 0:23:00 0:07:40 Home Treadmill run
1 @ 8:00 %1 incline
2 @ 7:41 %1 incline
3 @ 7:19 %1 incline		      
Feb 16 Thu 3.00 0:23:00 0:07:40 Home Treadmill run with strides:
1 @ 8:00 %1 incline
2 @ 8:00 %1 incline with 8 x 30 sec strides every 90 secs @6:18 pace
3 minute Plank		      
Feb 17 Fri 3.00 0:23:00 0:07:40 Home Treadmill run
1 @ 8:00 %1 incline
2 @ 7:41 %1 incline
3 @ 7:19 %1 incline
1 min Planks & Side planks x 2 sets (6 minutes)		      
Feb 18 Sat       1 min Planks & Side planks x 3+E57 sets (9 minutes)      
Feb 19 Sun 11.00 1:26:14 0:07:50 Redondo to Manhattan Beach Loop: (Negative split by 1 second)
(moving time)
1 @ 8:17
2 @ 8:07
3 @ 7:44
4 @ 7:34
5 @ 7:38
6 @ 7:41 (PowerGel) - (1st half = 7:51 ave pace (5.5mi @ 43:11)
7 @ 8:09 water fountain
8 @ 7:45
9 @ 7:53
10 @ 7:45
11 @ 7:41 - (2nd half = 7:50 ave pace (5.5mi @ 43:04)		 20.00 11.0 2:35:14
Feb 20 Mon              
Feb 21 Tue 3.00 0:22:49 0:07:36 Home Treadmill run
1 @ 8:00 %1 incline
2 @ 7:30 %1 incline
3 @ 7:19 %1 incline
1 min Planks & Side planks x 3 sets (9 minutes)		      
Feb 22 Wed 3.00 0:22:38 0:07:33 Home Treadmill run
1 @ 8:00 %1 incline
2 @ 7:19 %1 incline
3 @ 7:19 %1 incline		      
Feb 23 Thu 3.00 0:22:49 0:07:36 Home Treadmill run
1 @ 8:00 %1 incline
2 @ 7:30 %1 incline
3 @ 7:19 %1 incline
1 min Planks & Side planks x 3 sets (9 minutes)		      
Feb 24 Fri 4.00 0:30:58 0:07:44 Home to Wilson Park loops and back (Freezing outside!):
1 @ 7:58
2 @ 7:45
3 @ 7:35
4 @ 7:40  		      
Feb 25 Sat 3.00 0:22:49 0:07:36 Home Treadmill run
1 @ 8:00 %1 incline
2 @ 7:30 %1 incline
3 @ 7:19 %1 incline
1 min Planks & Side planks x 3 sets (9 minutes)		      
Feb 26 Sun 3.25 0:25:30 0:07:51 Home Treadmill run
1 @ 8:00 %1 incline
2 @ 8:00 %1 incline
3 @ 7:30 %1 incline
1 min Planks & Side planks x 3 sets (9 minutes)
30 Pull ups (10 x 3 sets)		 19.25   2:27:33
Feb 27 Mon              
Feb 28 Tue 3.00 0:22:27 0:07:29 Home Treadmill run
1 @ 8:00 %1 incline
2 @ 7:19 %1 incline
3 @ 7:08 %1 incline
1 min Planks & Side planks x 3 sets (9 minutes)		      
Mar 01 Wed 4.00 0:29:47 0:07:27 Home Treadmill progression run
1 @ 8:00 %1 incline
2 @ 7:30 %1 incline
3 @ 7:19 %1 incline
4 @ 6:58 %1 incline		      
Mar 02 Thu 3.00 0:23:00 0:07:40 Home Treadmill run
1 @ 8:00 %1 incline
2 @ 7:41 %1 incline
½ @ 7:30 %1 incline
½ @ 7:08 %1 incline		      
Mar 03 Fri              
Mar 04 Sat              
Mar 05 Sun 12.00 1:35:54 0:07:59 12 mi Redondo to Manhattan beach loop (Negative Split!)
1 PowerGel & one 10oz water bottle with ½ NUUN tablet.
1 @ 8:16
2 @ 8:05
3 @ 7:54
4 @ 8:01
5 @ 7:52
6 @ 7:55 (1st half @ 8:02 ave pace)
7 @ 8:02 (PowerGel)
8 @ 7:53
9 @ 7:52
10 @ 7:53
11 @ 7:50
12 @ 7:20  (2nd half @ 7:47 ave pace)		 22.00 12.0 2:51:08
Mar 06 Mon              
Mar 07 Tue 3.00 0:23:11 0:07:44 Home Treadmill run
1 @ 8:00 %1 incline
2 @ 7:41 %1 incline
3 @ 7:30 %1 incline
2 minute Planks & L/R Side Planks (6 minutes)		      
Mar 08 Wed 3.00 0:22:38 0:07:33 Home Treadmill run
1 @ 8:00 %1 incline
2 @ 7:30 %1 incline
3 @ 7:08 %1 incline
2 minute Planks & L/R Side Planks (6 minutes)		      
Mar 09 Thu 4.00 0:31:26 0:07:51 Home to Wilson Park loops and back:
1 @ 8:05
2 @ 7:44
3 @ 7:47
4 @ 7:37  		      
Mar 10 Fri 4.00 0:30:44 0:07:41 Home to Wilson Park loops and back:
1 @ 7:50
2 @ 7:36
3 @ 7:32
4 @ 7:30		      
Mar 11 Sat 4.00 0:30:21 0:07:35 Home to Wilson Park loops and back:
1 @ 7:37
2 @ 7:33
3 @ 7:29
4 @ 7:32		      
Mar 12 Sun 5.00 0:38:58 0:07:48 Torrance run, played with slightly longer route:
1 @ 8:01
2 @ 7:57
3 @ 7:39
4 @ 7:37
5 @ 7:31		 23.00   2:57:18
Mar 13 Mon              
Mar 14 Tue 3.00 0:22:28 0:07:29 Home Treadmill run
1 @ 8:00 %1 incline
2 @ 7:30 %1 incline
3 @ 6:58 %1 incline
2 minute Planks & L/R Side Planks (6 minutes)		      
Mar 15 Wed 4.00 0:31:07 0:07:47 Home to Wilson Park loops and back:
1 @ 7:59
2 @ 7:53
3 @ 7:32
4 @ 7:29		      
Mar 16 Thu 3.00 0:23:00 0:07:40 Home treadmill:
1 @ 8:00 %1 incline
2 @ 7:30 %1 incline
3 @ 7:30 %1 incline		      
Mar 17 Fri       35 pull-ups (10 x 3 sets + 5)
Hip and Glute strengthening with resistance band		      
Mar 18 Sat              
Mar 19 Sun 10.00 1:18:15 0:07:50 Redondo - Manhattan Bch loop (Negative Split!):
1 @ 7:58
2 @ 8:02
3 @ 7:45
4 @ 7:40
5 @ 7:45 (0:39:10 ave pace 7:50)
6 @ 7:45
7 @ 7:49
8 @ 7:44
9 @ 7:32
10 @ 7:35 (0:38:25 ave pace 7:41) 		   10.0  
Mar 19 Sun 4.00 0:48:20 0:12:05 Run/walk with Co-workers (Cool-Down)
1 @ 8:24
2 @ 11:36
3 @ 15:24
4 @ 12:38		 24.00   3:23:10
Mar 20 Mon              
Mar 21 Tue 3.00 0:22:28 0:07:29 Home treadmill:
1 @ 8:00 %1 incline
2 @ 7:30 %1 incline
3 @ 6:58 %1 incline
2 minute Planks & L/R Side Planks (6 minutes)		      
Mar 22 Wed 3.00 0:22:38 0:07:33 Home treadmill:
1 @ 8:00 %1 incline
2 @ 7:30 %1 incline
3 @ 6:58 %1 incline
3 minute Plank		      
Mar 23 Thu 4.00 0:31:33 0:07:53 Home to Wilson Park loops and back:
1 @ 7:57
2 @ 7:48
3 @ 7:44
4 @ 7:52		      
Mar 24 Fri              
Mar 25 Sat       20 pull-ups (10 x 2 sets)
Hip and Glute strengthening with resistance band		      
Mar 26 Sun         10.00   1:16:39
Mar 27 Mon              
Mar 28 Tue 4.00 0:30:08 0:07:32 Home treadmill:
1 @ 8:00
2 @ 7:30
3 @ 7:30
4 @ 7:08
(6 mins) 2 x 1 min plank & side planks w/oblique crunch every 10 secs		      
Mar 29 Wed 3.00 0:22:49 0:07:36 Home treadmill:
1 @ 8:00 %1 incline
2 @ 7:30 %1 incline
3 @ 7:19 %1 incline
(6 mins) 2 x 1 min plank & side planks w/oblique crunch every 10 secs		      
Mar 30 Thu 3.00 0:22:49 0:07:36 Home treadmill:
1 @ 8:00 %1 incline
2 @ 7:30 %1 incline
3 @ 7:19 %1 incline
(6 mins) 2 x 1 min plank & side planks w/oblique crunch every 10 secs		      
Mar 31 Fri       90 L/R Abductor straight leg lifts (30 x 3 sets)      
Apr 01 Sat              
Apr 02 Sun 4.00 0:31:03 0:07:46 Neighborhood run:
1 @ 7:45
2 @ 7:39
3 @ 7:41
4 @ 7:42		 14.00   1:46:49
Apr 03 Mon 4.00 0:31:05 0:07:46 Neighborhood run:
1 @ 8:06
2 @ 7:41
3 @ 7:33
4 @ 7:31		      
Apr 04 Tue              
Apr 05 Wed 3.00 0:23:00 0:07:40 Home treadmill:
1 @ 8:00 %1 incline
2 @ 7:30 %1 incline
3 @ 7:30 %1 incline		      
Apr 06 Thu 3.00 0:22:49 0:07:36 Home treadmill:
1 @ 8:00 %1 incline
2 @ 7:30 %1 incline
3 @ 7:19 %1 incline		      
Apr 07 Fri              
Apr 08 Sat              
Apr 09 Sun         10.00   1:16:54
Apr 10 Mon 3.00 0:22:49 0:07:36 Home treadmill:
1 @ 8:00 %1 incline
2 @ 7:30 %1 incline
3 @ 7:19 %1 incline
4 minute Plank		      
Apr 11 Tue 3.00 0:22:38 0:07:33 Home treadmill:
1 @ 8:00 %1 incline
2 @ 7:19 %1 incline
3 @ 7:19 %1 incline
4 minute Plank		      
Apr 12 Wed 3.00 0:22:37 0:07:32 Home treadmill:
1 @ 8:00 %1 incline
2 @ 7:30 %1 incline
¾ @ 7:30 %1 incline
¼ @ 6:00 %1 inclien
4 minute Plank		      
Apr 13 Thu              
Apr 14 Fri 4.00 0:31:23 0:07:51 Home to Wilson Park loops and back:
1 @ 7:56
2 @ 7:43
3 @ 7:46
4 @ 7:41		      
Apr 15 Sat              
Apr 16 Sun 10.00 1:19:07 0:07:55 Home to Redondo Beach Loop (Negative Split):
1 @ 8:08
2 @ 7:51
3 @ 7:39
4 @ 8:00
5 @ 7:54 (0:39:32 @ 7:54 ave mile)
6 @ 8:03
7 @ 8:00
8 @ 7:46
9 @ 7:51
10 @ 7:19 (0:38:59 @ 7:48 ave mile)		 23.00 10.0 2:58:34
Apr 17 Mon              
Apr 18 Tue 3.00 0:23:00 0:07:40 Home treadmill:
1 @ 8:00
2 @ 7:30
3 @ 7:30		      
Apr 19 Wed 4.00 0:31:16 0:07:49 Neighborhood run:
1 @ 7:56
2 @ 7:42
3 @ 7:48
4 @ 7:32		      
Apr 20 Thu 4.00 0:31:28 0:07:52 Home to Wilson Park Loops and back, felt sluggish today:
1 @ 8:04
2 @ 7:42
3 @ 7:44
4 @ 7:45		      
Apr 21 Fri              
Apr 22 Sat              
Apr 23 Sun 10.00 1:18:12 0:07:49 Redondo Beach to Manhattan Beach loop (Negative Split)
1 @ 8:03
2 @ 7:47
3 @ 7:37
4 @ 7:42
5 @ 7:41 (0:38:50 ave pace 7:46)
6 @ 7:55
7 @ 7:37
8 @ 7:37
9 @ 7:48
10 @ 7:41  (0:38:38 ave pace 7:44)		 21.00 10.0 2:43:56
Apr 24 Mon              
Apr 25 Tue 4.00 0:31:22 0:07:50 Neighborhood run:
1 @ 8:12
2 @ 7:45
3 @ 7:35
4 @ 7:34		      
Apr 26 Wed 4.10 0:32:26 0:07:55 Home to Wilson Park loops and back
1 @ 8:13
2 @ 8:00
3 @ 7:44
4.1 @ 7:32		      
Apr 27 Thu              
Apr 28 Fri 3.00 0:22:49 0:07:36 Home treadmill:
1 @ 8:00 %1 incline
2 @ 7:30 %1 incline
3 @ 7:19 %1 incline
4 minute Plank		      
Apr 29 Sat 3.00 0:24:08 0:08:03 Neighborhood run
1 @ 8:07
2 @ 8:09
3 @ 7:44		      
Apr 30 Sun       Fantasy Springs & Aqua Caliente & Mercedes 2x Tire change Weekend 14.10   1:50:45
May 01 Mon       Walked Yoshi 1mi.  Rode bike 3 miles round trip to Pep Boys break lights.      
May 02 Tue              
May 03 Wed 4.00 0:30:40 0:07:40 Home to Wilson Park loops and back (Started too fast!)
1 @ 7:29
2 @ 7:38
3 @ 7:42
4 @ 7:41		      
May 04 Thu              
May 05 Fri 4.00 0:31:24 0:07:51 Neighborhood run:
1 @ 8:11
2 @ 7:45
3 @ 7:43
4 @ 7:29		      
May 06 Sat              
May 07 Sun 10.00 1:20:43 0:08:04 Home to Redondo Beach loop. Ran with ½ Nuun tablet in my water bottle:
1 @ 8:08
2 @ 7:51
3 @ 7:45
4 @ 8:01
5 @ 8:03
6 @ 8:23 (ate a homemade honey pack)
7 @ 8:22
8 @ 7:52
9 @ 7:54
10 @ 7:47		 18.00 10.0 2:22:47
May 08 Mon              
May 09 Tue 3.00 0:22:49 0:07:36 Home treadmill:
1 @ 8:00 %1incline
2 @ 7:30 %1incline
3 @ 7:19 %1incline
3 minute plank		      
May 10 Wed 3.00 0:22:58 0:07:39 Home treadmill:
1.5 @ 8:00 %1incline
1.5 @ 7:19 %1incline
3 minute plank		      
May 11 Thu 3.10 0:24:53 0:08:02 ran 5K around neighborhood
1 @ 8:11
2 @ 7:52
3.1 @ 7:50		      
May 12 Fri 3.00 0:22:49 0:07:36 Home treadmill:
1 @ 8:00 %1 incline
2 @ 7:30 %1 incline
3 @ 7:19 %1 incline
3 minute Plank		      
May 13 Sat              
May 14 Sun 10.00 1:21:10 0:08:07 Home to Redondo Beach Loop.  Legs very heavy today, body feels fatigued, run felt very hard to maintain any pace.  Energy was so low this morning.
1 @ 8:03
2 @ 7:48
3 @ 7:45
4 @ 8:08
5 @ 7:58
6 @ 8:12
7 @ 8:26
8 @ 7:58
9 @ 8:07
10 @ 8:12		 22.10 10.0 2:54:39
May 15 Mon              
May 16 Tue 3.00 0:23:00 0:07:40 Home treadmill:
1 @ 8:00 %1 incline
2 @ 7:30 %1 incline
3 @ 7:30 %1 incline
3 minute Plank		      
May 17 Wed 3.00 0:22:49 0:07:36 Home treadmill:
1 @ 8:00 %1 incline
2 @ 7:30 %1 incline
3 @ 7:19 %1 incline
3 minute Plank		      
May 18 Thu 3.00 0:22:49 0:07:36 Home treadmill:
1 @ 8:00 %1 incline
2 @ 7:30 %1 incline
3 @ 7:19 %1 incline
3 minute Plank		      
May 19 Fri              
May 20 Sat              
May 21 Sun 10.00 1:18:47 0:07:53 Redondo to Manhattan Beach loop (ran a negative split):
1 @ 7:51
2 @ 7:58
3 @ 7:44
4 @ 7:44
5 @ 7:53 (0:39:10, 7 50 ave pace)
6 @ 8:01
7 @ 7:55
8 @ 7:50
9 @ 7:47
10 @ 7:29 (0:39:02, 7:48 ave pace)
2 x double step run up Redondo Bch Ave C Stairs 72 stairs afterwards		 19.00 10.0 2:27:25
May 22 Mon              
May 23 Tue 3.00 0:23:00 0:07:40 Home treadmill:
1 @ 8:00 %1 incline
2 @ 7:30 %1 incline
3 @ 7:30 %1 incline
3 minute Plank		      
May 24 Wed 3.00 0:22:49 0:07:36 Home treadmill:
1 @ 8:00 %1 incline
2 @ 7:30 %1 incline
3 @ 7:19 %1 incline
3 minute Plank		      
May 25 Thu 3.00 0:22:41 0:07:34 Home treadmill:
1 @ 8:00 %1 incline
2 @ 7:30 %1 incline
½ @ 7:19 %1 incline
¼ @ 7:13 %1 incline
¼ @ 6:53 %1 incline
2 minute Plank
1 minute L/R Side Planks w/oblique crunch every 10 secs		      
May 26 Fri 3.00 0:22:27 0:07:29 Home treadmill:
1 @ 8:00 %1 incline
2 @ 7:19 %1 incline
3 @ 7:08 %1 incline
3 minute Plank		      
May 27 Sat              
May 28 Sun 11.00 1:29:45 0:08:10 Home to Redondo Beach Loop, felt slow today:
1 @ 8:01
2 @ 7:57
3 @ 7:53
4 @ 8:20
5 @ 8:02
6 @ 8:25 (ate 2 honey packs)
7 @ 8:40 (sprinted up Ave C stairs, double steps, 72 stairs)
8 @ 8:14
9 @ 8:01
10 @ 7:50
11 @ 7:49		 23.00 11.0 3:00:42
May 29 Mon              
May 30 Tue       resting my back      
May 31 Wed 2.00 0:15:28 0:07:44 Treadmill strides, roofing company here, limited time to run :(
1 @ 8:00 %1 incline
2 @ 8:00 %1 incline with 4 x 0.10 mile strides @6:40 pace		      
Jun 01 Thu       resting my back      
Jun 02 Fri 3.00 0:22:38 0:07:33 Home treadmill:
1 @ 8:00 %1 incline
2 @ 7:30 %1 incline
3 @ 7:08 %1 incline		      
Jun 03 Sat              
Jun 04 Sun 6.00 0:47:58 0:08:00 Morning run:
1 @ 8:07
2 @ 7:58
3 @ 7:54
4 @ 7:54
5 @ 7:57
6 @ 7:52		 11.00   1:26:04
Jun 05 Mon              
Jun 06 Tue              
Jun 07 Wed 3.00 0:22:49 0:07:36 Home treadmill:
1 @ 8:00 %1 incline
2 @ 7:30 %1 incline
3 @ 7:19 %1 incline
4 minute Plank		      
Jun 08 Thu 4.00 0:31:49 0:07:57 Home to Wilson park loops and back
1 @ 8:04
2 @ 7:49
3 @ 7:46
4 @ 7:58		      
Jun 09 Fri 4.00 0:30:14 0:07:34 Home Treadmill
1 @ 8:00 %1 incline
2 @ 7:30 %1 incline
3 @ 7:30 %1 incline
½ @ 7:30 %1 incline
½ @ 6:58 %1 incline
3 minute Plank		      
Jun 10 Sat              
Jun 11 Sun         11.00   1:24:52
Jun 12 Mon 8.00 1:04:20 0:08:02 Late morning 8 mile run, too hot!
1 @ 8:07
2 @ 7:52
3 @ 7:47
4 @ 7:50
5 @ 8:14
6 @ 8:03
7 @ 7:56
8 @ 7:59		   8.0  
Jun 13 Tue              
Jun 14 Wed 3.00 0:22:38 0:07:33 Home treadmill:
1 @ 8:00 %1 incline
2 @ 7:30 %1 incline
3 @ 7:08 %1 incline		      
Jun 15 Thu 3.00 0:22:38 0:07:33 Home treadmill:
1 @ 8:00 %1 incline
2 @ 7:30 %1 incline
3 @ 7:08 %1 incline
10 second L-Sit, 5 second L-Sit
3 minute Plank		      
Jun 16 Fri              
Jun 17 Sat              
Jun 18 Sun 6.40 0:49:52 0:07:47 Morning run:
1 @ 7:37
2 @ 7:43
3 @ 7:50
4 @ 7:41
5 @ 7:50
6 @ 7:46
0.40 @ 7:37 pace		 20.40   2:39:28
Jun 19 Mon              
Jun 20 Tue 3.00 0:22:49 0:07:36 Home treadmill:
1 @ 8:00 %1 incline
2 @ 7:30 %1 incline
3 @ 7:19 %1 incline
2 minute planks (spider-man planks)		      
Jun 21 Wed 3.10 0:25:11 0:08:07 Neighborhood run:
1 @ 8:13
2 @ 8:06
3 @ 7:55
Last 0.10 @ 7:40 pace		      
Jun 22 Thu              
Jun 23 Fri 4.10 0:31:54 0:07:47 Neighborhood Run:
1 @ 8:02
2 @ 7:47
3 @ 7:25
4 @ 7:37
last 0.10 @ 7:20 pace		      
Jun 24 Sat              
Jun 25 Sun         10.20   1:19:54
Jun 26 Mon 3.00 0:23:45 0:07:55 Fantasy Springs Resort Gym:
1 @ 8:00 %1 incline
2 = ½ @ 7:30 %1 incline, ½ @ 8:00 %1 incline
3 @ 8:00 %1 incline
1 minute planks (spider-man planks) x 2 sets
6 pull-ups
10 x 3 sets chest machine		      
Jun 27 Tue 3.00 0:22:49 0:07:36 Home treadmill:
1 @ 8:00 %1 incline
2 @ 7:30 %1 incline
3 @ 7:19 %1 incline
3 minute Plank		      
Jun 28 Wed              
Jun 29 Thu 4.10 0:33:00 0:08:03 Home to Wilson Park loops and back
1 @ 7:54
2 @ 8:05
3 @ 7:50
4.1 @ 8:08 pace		      
Jun 30 Fri 4.00 0:31:23 0:07:51 Home to Wilson Park loops & Back
1 @ 8:00
2 @ 7:47
3 @ 7:41
4 @ 7:41
1 minute planks (spider-man planks)		      
Jul 01 Sat              
Jul 02 Sun 8.00 1:03:54 0:07:59 Neighborhood run:
1 @ 8:19
2 @ 7:50
3 @ 7:48
4 @ 7:55
5 @ 7:57
6 @ 7:43
7 @ 8:06
8 @ 7:58		 22.10 8.0 2:54:51
Jul 03 Mon              
Jul 04 Tue 4.00 0:31:40 0:07:55 Morning run, ran into Salvadore Bravo Cycling on Lomita :)
1 @ 7:59
2 @ 7:58
3 @ 7:45
4 @ 7:46
17 seconds L-sit, 10 second bent arm frog stand		      
Jul 05 Wed              
Jul 06 Thu 3.10 0:23:33 0:07:36 Home treadmill:
1 @ 8:00 %1 incline
2 @ 7:30 %1 incline
3 @ 7:19 %1 incline
1 minute Plank (Spider-man planks
L-Sit 5 secs x 2, Frog stand 5 secs		      
Jul 07 Fri 3.10 0:23:33 0:07:36 Home treadmill:
1 @ 8:00 %1 incline
2 @ 7:30 %1 incline
3 @ 7:19 %1 incline
2 minute Plank (Spider-man planks)
L-Sit 10 secs, Frog stand 7 secs		      
Jul 08 Sat              
Jul 09 Sun 8.00 1:05:25 0:08:11 Started too late, it was way too hot out.  Felt very fatigued today, bad sleep and very heavy work days this week:
1 @ 7:50
2 @ 7:51
3 @ 7:46
4 @ 8:08
5 @ 8:24
6 @ 8:16
7 @ 8:15
8 @ 8:32		 18.20 8.0 2:24:11
Jul 10 Mon              
Jul 11 Tue              
Jul 12 Wed 4.00 0:31:13 0:07:48 Morning run:
1 @ 8:01  1.00  --  --  8:05  8:01  7:14  172  180  1.16  103
2 @ 7:51
3 @ 7:45
4 @ 7:28		      
Jul 13 Thu 4.00 0:31:55 0:07:59 Home to Wilson Park loops and back.  Felt sluggish this morning.
1 @ 8:10
2 @ 7:50
3 @ 7:54
4 @ 7:52
20 push ups		      
Jul 14 Fri 3.00 0:22:49 0:07:36 Home treadmill:
1 @ 8:00 %1 incline
2 @ 7:30 %1 incline
3 @ 7:19 %1 incline
20 push ups
3 minute Plank		      
Jul 15 Sat              
Jul 16 Sun 9.00 1:12:22 0:08:02 Morning run:
1 @ 8:12
2 @ 7:50
3 @ 7:50
4 @ 7:56
5 @ 8:06
6 @ 8:11
7 @ 7:52
8 @ 7:52
9 @ 8:08
• 20 push-ups
• 15 second L-sit
• 2 minute plank variation (spider-man plank - 100 in 2 mins)
• 1 pistle squat (Left Leg only, my Right is too weak)		 20.00 9.0 2:38:19
Jul 17 Mon              
Jul 18 Tue              
Jul 19 Wed 3.00 0:22:49 0:07:36 Home treadmill:
1 @ 8:00 %1 incline
2 @ 7:30 %1 incline
3 @ 7:19 %1 incline
20 push-ups		      
Jul 20 Thu 3.00 0:22:49 0:07:36 Home treadmill:
1 @ 8:00 %1 incline
2 @ 7:30 %1 incline
3 @ 7:19 %1 incline
• 20 push-ups
• 10 sec L-sit
• 15 sec Frog Stand
• 1 minute Plank & side Planks w/oblique crunch every 10 secs (3 mins)		      
Jul 21 Fri 1.25 0:09:52 0:07:54 Home treadmill run interrupted by Isaiahs Terceros this morning:
1 @ 8:00 %1 incline
0.25 @ 7:30 %1 incline		      
Jul 22 Sat 3.00 0:24:04 0:08:01 Neighborhood run in Altra Samson's:
1 @ 8:17
2 @ 7:54
3 @ 7:45 
20 push-ups & some hip flexors		      
Jul 23 Sun 9.00 1:11:51 0:07:59 HOT morning run, started too late:
1 @ 8:08
2 @ 7:47
3 @ 7:42
4 @ 7:51
5 @ 7:51
6 @ 7:58
7 @ 8:01
8 @ 8:06
9 @ 8:07		 19.25 9.0 2:31:25
Jul 24 Mon              
Jul 25 Tue       25 second L-sit
15 sec Frog stand		      
Jul 26 Wed 3.00 0:23:19 0:07:46 Home treadmill:
1 @ 8:00 %1 incline
2 @ 8:00 %1 incline
3 @ 7:19 %1 incline
25 push ups		      
Jul 27 Thu 3.00 0:23:00 0:07:40 Home treadmill:
1 @ 8:00 %1 incline
2 @ 7:30 %1 incline
3 @ 7:30 %1 incline
25 push ups		      
Jul 28 Fri 3.00 0:22:49 0:07:36 Home treadmill:
1 @ 8:00 %1 incline
2 @ 7:30 %1 incline
3 @ 7:19 %1 incline
25 push ups		      
Jul 29 Sat              
Jul 30 Sun 11.00 1:30:54 0:08:16 Home to Redondo & back:
1 @ 7:59
2 @ 7:54
3 @ 7:59
4 @ 8:18
5 @ 8:08
6 @ 8:44
7 @ 8:21
8 @ 7:57
9 @ 8:37
10 @ 8:18
11 @ 8:03		 20.00 11.0 2:40:02
Jul 31 Mon              
Aug 01 Tue 3.00 0:23:00 0:07:40 Home treadmill:
1 @ 8:00 %1 incline
2 @ 7:30 %1 incline
3 @ 7:30 %1 incline
25 push ups		      
Aug 02 Wed 3.00 0:22:49 0:07:36 Home treadmill:
1 @ 8:00 %1 incline
2 @ 7:30 %1 incline
3 @ 7:19 %1 incline
25 push ups		      
Aug 03 Thu              
Aug 04 Fri 3.00 0:22:49 0:07:36 Home treadmill:
1 @ 8:00 %1 incline
2 @ 7:30 %1 incline
3 @ 7:19 %1 incline
25 push ups		      
Aug 05 Sat              
Aug 06 Sun 11.00 1:29:22 0:08:07 Redondo to Manhattan Beach Pier Loop, @ Avenue C, I ran the 72 stairs double steps at the end of the run.  Ran slower then usual, but successfully ran a negative split :)
1 @ 8:22
2 @ 8:05
3 @ 7:57
4 @ 7:58
5 @ 8:06
6 @ 8:16 (First 5.5 miles @ 0:44:36)
7 @ 8:22
8 @ 7:53
9 @ 7:49
10 @ 7:59
11 @ 7:49 (Last 5.5 miles @ 0:44:00)		 20.00 11.0 2:38:00
Aug 07 Mon              
Aug 08 Tue 3.11 0:23:33 0:07:34 Home treadmill:
1 @ 8:00 %1 incline
2 @ 7:30 %1 incline
3.11 @ 7:19 %1 incline
20 chest push-ups, 15 triceps push-ups
2 minute plank		      
Aug 09 Wed 3.10 0:23:14 0:07:30 Home treadmill:
1 @ 8:00 %1 incline
2 @ 7:30 %1 incline
3 @ 7:08 %1 incline
0.10 @ 6:00 %1 incline
20 chest push-ups, 20 triceps push-ups		      
Aug 10 Thu              
Aug 11 Fri 3.00 0:22:38 0:07:33 Home treadmill:
1 @ 8:00 %1 incline
2 @ 7:30 %1 incline
3 @ 7:08 %1 incline
20 chest push-ups, 20 triceps push-ups		      
Aug 12 Sat              
Aug 13 Sun 12.00 1:34:33 0:07:53 Redondo Beach to Manhattan Beach 12 mi loop.  Saw Christian McAliff at Redondo after mile 1.  Second split too slow this time.
1 @ 8:03
2 @ 7:47
3 @ 7:45
4 @ 7:44
5 @ 7:44
6 @ 7:53 (0:46:56 mins = 7:49 ave pace)
7 @ 7:57
8 @ 7:45
9 @ 7:55
10 @ 7:50
11 @ 8:02
12 @ 7:33 (0:47:02 mins = 7:50 ave pace)
@ Avenue C, I ran the 72 stairs double steps at the end of the run.
10 sec L-sit at end of run too		 21.21 12.0 2:43:58
Aug 14 Mon              
Aug 15 Tue 3.10 0:23:36 0:07:37 Home treadmill:
1 @ 8:00 %1 incline
2 @ 7:30 %1 incline
3 @ 7:30 %1 incline
0.10 @ 6:00 %1 incline
20 chest push-ups, 20 triceps push-ups		      
Aug 16 Wed       20 chest push ups      
Aug 17 Thu 4.00 0:32:00 0:08:00 Neighborhood run:
1 @ 8:26
2 @ 7:53
3 @ 7:41
4 @ 7:47
20 chest push-ups, 20 triceps push-ups		      
Aug 18 Fri 3.10 0:23:14 0:07:30 Home treadmill:
1 @ 8:00 %1 incline
2 @ 7:30 %1 incline
3 @ 7:30 %1 incline
0.10 @ 6:00 %1 incline
30 chest push-ups, 20 triceps push-ups		      
Aug 19 Sat       20 chest push ups
10 sec L-sist		      
Aug 20 Sun 12.00 1:34:35 0:07:53 Redondo Beach to Manhattan Beach 12 mi loop.  I successfully ran a negative split.
1 @ 8:06
2 @ 7:52
3 @ 7:47
4 @ 7:40
5 @ 7:49
6 @ 7:52 (0:47:06 = 7:51 pace)
7 @ 8:03
8 @ 7:57
9 @ 7:44
10 @ 7:47
11 @ 7:46
12 @ 7:23 (0:46:40 = 7:47 pace)
@ Avenue C, I ran the 72 stairs double steps at the end of the run.
10 sec L-sit at end of run too		 22.20 12.0 2:53:25
Aug 21 Mon              
Aug 22 Tue 3.10 0:23:14 0:07:30 Home treadmill:
1 @ 8:00 %1 incline
2 @ 7:30 %1 incline
3 @ 7:08 %1 incline
last 0.10 @ 6:00 %1 incline
20 chest push-ups, 20 triceps push-ups		      
Aug 23 Wed              
Aug 24 Thu 4.00 0:29:57 0:07:29 Home treadmill Tempo run:
1 @ 8:00 %1 incline
2 @ 7:19 %1 incline
3 @ 7:19 %1 incline
4 @ 7:19 %1 incline
20 chest push-ups, 20 triceps push-ups
15 second L-sit		      
Aug 25 Fri       15 second L-sit      
Aug 26 Sat       15 second L-sit      
Aug 27 Sun 12.00 1:34:09 0:07:51 Redondo Beach to Manhattan Beach 12 mi loop.  I successfully ran a negative split.
1 @ 8:06
2 @ 7:54
3 @ 7:53
4 @ 7:54
5 @ 7:59
6 @ 7:55 (0:47:41 = 7:57 pace)
7 @ 8:03
8 @ 7:44
9 @ 7:35
10 @ 7:39
11 @ 7:42
12 @ 7:12 (0:45:55 = 7:39 pace)
@ Avenue C, I ran the 72 stairs double steps at the end of the run.
15 sec, 10 sec, 5 sec, L-sits at end of run too		 19.10 12.0 2:27:20
Aug 28 Mon              
Aug 29 Tue              
Aug 30 Wed 3.00 0:23:00 0:07:40 Home treadmill:
1 @ 8:00 %1 incline
2 @ 7:30 %1 incline
3 @ 7:30 %1 incline
2 minute Plank
15 sec L-sit
20 chest push-ups, 20 triceps push-ups		      
Aug 31 Thu 3.00 0:22:38 0:07:33 Home treadmill:
1 @ 8:00 %1 incline
2 @ 7:19 %1 incline
3 @ 7:19 %1 incline
2 minute Plank
15 sec L-sit
20 chest push-ups, 20 triceps push-ups		      
Sep 01 Fri              
Sep 02 Sat              
Sep 03 Sun 10.00 1:20:34 0:08:03 Redondo Beach to Hermosa Beach 10 mi loop, waay to hot at 6:45am.  I stopped twice at the Hermosa & Redondo shower to cool off.
1 @ 7:59
2 @ 7:48
3 @ 7:55
4 @ 7:57
5 @ 7:59
6 @ 8:04
7 @ 7:59
8 @ 8:03
9 @ 8:17
10 @ 7:53
@ Avenue C, I ran the 72 stairs double steps at the end of the run.
15 sec L-sit at end of run too		 16.00 10.0 2:06:12
Sep 04 Mon       Walked Yoshi and hung out out with Q & Mandy @ Redondo Beach.      
Sep 05 Tue 4.00 0:31:26 0:07:51 Mercedes shop to Home - had to drop off Q's Benz.
1 @ 8:09
2 @ 7:57
3 @ 7:42
4 @ 7:27		      
Sep 06 Wed              
Sep 07 Thu 3.00 0:23:00 0:07:40 Home treadmill:
1 @ 8:00 %1 incline
2 @ 7:30 %1 incline
3 @ 7:30 %1 incline
3 minute Plank
10 sec L-sit
20 chest push-ups, 20 triceps push-ups		      
Sep 08 Fri 3.00 0:22:49 0:07:36 Home treadmill:
1 @ 8:00 %1 incline
2 @ 7:30 %1 incline
3 @ 7:19 %1 incline
3 minute Plank
15 sec L-sit
20 chest push-ups, 20 triceps push-ups		      
Sep 09 Sat              
Sep 10 Sun 6.00 0:44:14 0:07:22 Home treadmill Tempo run:
1 @ 8:00 %1 incline
2 @ 7:19 %1 incline
3 @ 7:19 %1 incline
4 @ 7:19 %1 incline
5 @ 7:19 %1 incline
6 @ 6:58 %1 incline
20 chest push-ups, 20 triceps push-ups
15 second L-sit		 16.00   2:01:29
Sep 11 Mon              
Sep 12 Tue 3.00 0:22:38 0:07:33 Home treadmill:
1 @ 8:00 %1 incline
2 @ 7:19 %1 incline
3 @ 7:19 %1 incline
5 pull-ups		      
Sep 13 Wed              
Sep 14 Thu              
Sep 15 Fri 4.00 0:31:54 0:07:58 Neighborhood run:
1 @ 8:26
2 @ 7:47
3 @ 7:51
4 @ 7:38
20 Chest Push-ups
5 pull-ups (straight arm)		      
Sep 16 Sat       30 Chest Push-ups
5 pull-ups (straight arm)		      
Sep 17 Sun 11.00 1:27:01 0:07:55 Home to Redondo Beach loop, too many street lights, I ran a negative split
1 @ 8:07
2 @ 7:48
3 @ 7:42
4 @ 8:02
5 @ 7:52
6 @ 8:15 (00:43:39 = 7:56 pace)
7 @ 8:28
8 @ 7:49
9 @ 7:32
10 @ 7:51
11 @ 7:02 (00:42:50 = 7:47 pace)		 18.00 11.0 2:21:33
Sep 18 Mon              
Sep 19 Tue 3.00 0:22:38 0:07:33 Home treadmill:
1 @ 8:00 %1 incline
2 @ 7:19 %1 incline
3 @ 7:19 %1 incline
40 chest push-ups (20 x 2 sets), 1 minute Hallow Body Hold (core)
5 pull-ups		      
Sep 20 Wed 3.00 0:22:38 0:07:33 Home treadmill:
1 @ 8:00 %1 incline
2 @ 7:19 %1 incline
3 @ 7:19 %1 incline
40 chest push-ups (20 x 2 sets), 1 minute Hallow Body Hold (core)
5 pull-ups		      
Sep 21 Thu              
Sep 22 Fri              
Sep 23 Sat              
Sep 24 Sun 2.35 1:59:10 0:50:43 The Beehive Trail loop in Acadia National Park 15.97   5:07:50
Sep 24 Sun 7.62 2:23:24 0:18:49 Acadia National Park Carriage Trails      
Sep 25 Mon 4.82 1:06:02 0:13:42 Witch Hole Trail loop, Acadia National Park      
Sep 25 Mon 4.70 1:35:00 0:20:13 Eagle Lake Trail, Acadia National Park      
Sep 25 Mon 1.70 1:30:00 0:52:56 South Bubble Trail, Acadia National Park      
Sep 26 Tue 0.53 0:45:23 1:25:38 Cadlilac Mountain, Acadia Nat'l Park      
Sep 27 Wed 4.06 3:01:15 0:44:39 Pemetic NW Trail to Jordan Pond Hike, Acadia Nat'l Park      
Sep 27 Wed 3.89 1:22:11 0:21:08 Witch Hole Trail loop, Acadia National Park      
Sep 28 Thu 4.40 1:51:46 0:25:24 Jordan Pond Trail Loop, Acadia National Park      
Sep 29 Fri 2.93 2:42:06 0:55:19 The Precipice Trail, HIke Acadia National Park      
Sep 29 Fri 2.02 1:16:27 0:37:51 Hike to Bar Island to the top of the island, Acadia National Park      
Sep 29 Fri 0.63 0:53:47 1:25:22 Bass Harbor Head Lighthouse Hike, Acadia National Park      
Sep 29 Fri 1.30 0:49:22 0:37:58 The Wonderland Trail Hike, Acadia National Park      
Sep 30 Sat              
Oct 01 Sun         30.98   16:53:19
Oct 02 Mon 4.00 0:32:17 0:08:04 Neighborhood run:
1 @ 8:10
2 @ 8:13
3 @ 7:45
4 @ 7:59
3 minute plank
20 chest push-ups, 10 triceps push-ups		      
Oct 03 Tue              
Oct 04 Wed 3.10 0:23:21 0:07:32 Home treadmill:
1 @ 8:00 %1 incline
2 @ 7:30 %1 incline
3 @ 7:08 %1 incline		      
Oct 05 Thu 5.00 0:36:32 0:07:18 Home treadmill Tempo run:
1 @ 8:00 %1 incline
2 @ 7:08 %1 incline
3 @ 7:08 %1 incline
4 @ 7:08 %1 incline
5 @ 7:08 %1 incline
20 chest push-ups, 10 triceps push-ups
15 second Frog Stand		      
Oct 06 Fri              
Oct 07 Sat              
Oct 08 Sun 13.10 1:37:57 0:07:29 Long Beach Half-Marathon (Negative Split!):
Entire Field:  184 of 7889
Gender Place: 153 of ????
Division(M40-44): 23 of 502
1 @ 7:29
2 @ 7:30
3 @ 7:32
4 @ 7:27
5 @ 7:24
6 @ 7:34 (1st 6.5 miles = 0:48:45 = 7:30 ave pace)
7 @ 7:37
8 @ 7:28
9 @ 7:32
10 @ 7:26
11 @ 7:34
12 @ 7:30
13 @ 6:51
0.10 @ 5:35 pace (1st 6.6 miles = 0:48:41 = 7:23 ave pace)		 25.20 13.1 3:10:07
Oct 09 Mon              
Oct 10 Tue       30 chest push-ups      
Oct 11 Wed              
Oct 12 Thu 3.10 0:23:31 0:07:35 Home treadmill:
1 @ 8:00 %1 incline
2 @ 7:30 %1 incline
3 @ 7:19 %1 incline
0.10 @ 6:58 %1 incline
20 chest push-ups, 5 triceps push-ups		      
Oct 13 Fri 3.10 0:23:31 0:07:35 Home treadmill:
1 @ 8:00 %1 incline
2 @ 7:30 %1 incline
3 @ 7:19 %1 incline
0.10 @ 6:58 %1 incline
20 chest push-ups, 5 triceps push-ups		      
Oct 14 Sat              
Oct 15 Sun         6.20   0:47:02
Oct 16 Mon 4.00 0:32:16 0:08:04 Neighborhood run, tough time warming up:
1 @ 8:43
2 @ 8:02
3 @ 7:37
4 @ 7:43		      
Oct 17 Tue 3.00 0:22:27 0:07:29 Home treadmill:
1 @ 8:00 %1 incline
2 @ 7:19 %1 incline
3 @ 7:08 %1 incline
20 chest push-ups, 5 triceps push-ups		      
Oct 18 Wed       30 chest push-ups, 5 triceps push-ups      
Oct 19 Thu 4.10 0:32:42 0:07:59 Home to Wilson Park loops and back
1 @ 8:15
2 @ 7:46
3 @ 7:51
4.1 @ 7:49		      
Oct 20 Fri              
Oct 21 Sat              
Oct 22 Sun 10.00 1:26:42 0:08:40 Home to Redondo Beach loop, 20 sec L-Sit at street light
1 @ 8:58
2 @ 7:53
3 @ 7:55
4 @ 8:42
5 @ 7:53
6 @ 8:30
7 @ 8:25
8 @ 8:48
9 @ 7:49
10 @ 8:14 		 21.10 10.0 2:21:51
Oct 23 Mon              
Oct 24 Tue              
Oct 25 Wed              
Oct 26 Thu 3.00 0:22:38 0:07:33 Home treadmill:
1 @ 8:00 %1 incline
2 @ 7:30 %1 incline
3 @ 7:08 %1 incline
20 chest push-ups, 5 planch push-ups
2 minute plank		      
Oct 27 Fri 3.00 0:22:38 0:07:33 Home treadmill:
1 @ 8:00 %1 incline
2 @ 7:30 %1 incline
3 @ 7:08 %1 incline
20 chest push-ups, 5 planch push-ups
2 minute plank		      
Oct 28 Sat              
Oct 29 Sun         6.00   0:45:16
Oct 30 Mon 3.10 0:23:14 0:07:30 Home treadmill 5K:
1 @ 8:00 %1 incline
2 @ 7:30 %1 incline
3 @ 7:08 %1 incline
.10 @ 6:00 pace
20 chest push-ups, 2 planch push-ups
2 minute plank
2 sets of 25 sec Hallow Body Holds		      
Oct 31 Tue              
Nov 01 Wed 3.10 0:23:14 0:07:30 Home treadmill 5K:
1 @ 8:00 %1 incline
2 @ 7:30 %1 incline
3 @ 7:08 %1 incline
.10 @ 6:00 pace
35 chest push-ups, 5 planch push-ups
1 sets of 30 sec Hallow Body Hold		      
Nov 02 Thu              
Nov 03 Fri 4.00 0:31:44 0:07:56 Neighborhood run:
1 @ 8:08
2 @ 7:38
3 @ 7:59
4 @ 7:49
10 sec Frog Stand		      
Nov 04 Sat              
Nov 05 Sun 10.00 1:17:52 0:07:47 Redondo Beach to Hermosa Beach Loop, @ Avenue C, I ran the 72 stairs double steps at the end of the run.  Ran a Negative Split :)
1 @ 8:07
2 @ 7:40
3 @ 7:37
4 @ 7:37
5 @ 7:43 (first 5 in 00:38:44 @ 7:45 ave pace)
6 @ 7:47
7 @ 7:55
8 @ 7:42
9 @ 7:47
10 @ 7:27 (last 5mi in 00:38:38 @ 7:44 ave pace)
15 sec L-Sit, then 10 sec L-sit		 20.20 10.0 2:36:04
Nov 06 Mon              
Nov 07 Tue 3.10 0:23:14 0:07:30 Home treadmill 5K:
1 @ 8:00 %1 incline
2 @ 7:30 %1 incline
3 @ 7:08 %1 incline
.10 @ 6:00 pace
20 chest push-ups, 3 planch push-ups
2 minute plank
1 set of 30 sec Hallow Body Hold		      
Nov 08 Wed              
Nov 09 Thu 3.10 0:23:14 0:07:30 Home treadmill 5K:
1 @ 8:00 %1 incline
2 @ 7:30 %1 incline
3 @ 7:08 %1 incline
.10 @ 6:00 pace
25 chest push-ups, 5 planch push-ups
1 set of 30 sec Hallow Body Hold
10 sec L-sit		      
Nov 10 Fri 3.10 0:23:21 0:07:32 Home treadmill 5K:
1 @ 8:00 %1 incline
2 @ 7:30 %1 incline
3.1 @ 7:08 %1 incline
25 chest push-ups, 5 planch push-ups
2 set of 30 sec Hallow Body Hold
15 sec L-sit		      
Nov 11 Sat              
Nov 12 Sun 5.10 0:40:15 0:07:54 Home to Wilson Park loops:
1 @ 8:40
2 @ 7:38
3 @ 7:33
4 @ 7:37
5 @ 7:45
0.10 @ 6.20 pace
25 chest push-ups, 5 planch push-ups
2 set of 30 sec Hallow Body Hold		 14.40   1:50:04
Nov 13 Mon              
Nov 14 Tue 3.10 0:23:14 0:07:30 Home treadmill 5K:
1 @ 8:00 %1 incline
2 @ 7:30 %1 incline
3 @ 7:08 %1 incline
.10 @ 6:00 pace
25 chest push-ups, 5 planch push-ups
2 minute plank
2 set of Hallow Body Hold (30 sec & 45 sec)		      
Nov 15 Wed 3.10 0:23:00 0:07:25 Home treadmill 5K:
1 @ 8:00 %1 incline
2 @ 7:30 %1 incline
½ @ 7:08 %1 incline
½ @ 6:40 %1 incline
.10 @ 6:00 pace
25 chest push-ups, 5 planch push-ups
2 minute plank
2 set of Hallow Body Hold (45 sec & 45 sec)		      
Nov 16 Thu              
Nov 17 Fri 3.10 0:23:44 0:07:39 Home treadmill 5K:
1 @ 8:00 %1 incline
2 @ 8:00 %1 incline
3 @ 7:08 %1 incline
.10 @ 6:00 pace
20 chest push-ups, 5 planch push-ups
4 minute plank
2 set of Hallow Body Hold (40 secs)		      
Nov 18 Sat              
Nov 19 Sun 10.00 1:21:07 0:08:07 Home to Redondo Beach loop
1 @ 8:54
2 @ 7:50
3 @ 7:26
4 @ 8:08
5 @ 8:12
6 @ 8:01
7 @ 7:54
8 @ 8:11
9 @ 8:24
10 @ 7:35
15 sec L-sit at street light		 19.30 10.0 2:31:05
Nov 20 Mon              
Nov 21 Tue 3.10 0:23:36 0:07:37 Home treadmill 5K:
1 @ 8:00 %1 incline
2 @ 8:00 %1 incline
3 @ 7:08 %1 incline
.10 @ 6:00 pace
20 chest push-ups, 5 planch push-ups
4 minute plank
1 set of Hallow Body Hold (1 minute)		      
Nov 22 Wed 3.00 0:22:28 0:07:29 Home treadmill:
1 @ 8:00 %1 incline
2 @ 7:30 %1 incline
3 @ 6:58 %1 incline		      
Nov 23 Thu              
Nov 24 Fri 3.00 0:22:38 0:07:33 Home treadmill (first run in our new Gym):
1 @ 8:00 no incline
2 @ 7:30 %1 incline
3 @ 7:08 %1 incline
8 Dips to L-Sits
5 Planch push-ups
5 Pull-ups		      
Nov 25 Sat 3.10 0:23:04 0:07:26 Home treadmill:
1 @ 8:00 %1 incline
2 @ 7:30 %1 incline
3 @ 6:58 %1 incline, 0.10 @ 6:00 pace
8 Dips to L-Sits
3 Planch push-ups
5 Pull-ups		      
Nov 26 Sun         12.20   1:31:46
Nov 27 Mon 3.10 0:23:04 0:07:26 Home treadmill:
1 @ 8:00 %1 incline
2 @ 7:30 %1 incline
3 @ 6:58 %1 incline, 0.10 @ 6:00 pace
8 Dips to L-Sits
5 Planch push-ups
10 Pull-ups x (5 x 2 sets)		      
Nov 28 Tue 3.10 0:22:55 0:07:24 Home treadmill:
1 @ 8:00 %1 incline
2 @ 7:30 %1 incline
½ @ 6:58 %1 incline
½ @ 6:40 %1 incline, 0.10 @ 6:00 pace
8 Dips to L-Sits
5 Planch push-ups
5 Pull-ups		      
Nov 29 Wed 3.10 0:22:51 0:07:22 Home treadmill:
1 @ 8:00 %1 incline
2 @ 7:30 %1 incline
6 strides @ 6:00 pace w/rest @ 7:30 pace %1 incline (0.10 mile strides)
10 Dips to L-Sits
5 Planch push-ups
5 Pull-ups		      
Nov 30 Thu 3.10 0:23:06 0:07:27 Home treadmill:
1 @ 8:00 %1 incline
2 @ 7:30 %1 incline
3 @ 6:58 %1 incline, 0.10 @ 6:00 pace
12 Dips to L-Sits
10 Pull-ups (2 sets x 5)
15 sec Frog Stand		      
Dec 01 Fri 3.10 0:23:03 0:07:26 Home treadmill:
1 @ 8:00 %1 incline
2 @ 7:19 %1 incline
3 @ 7:08 %1 incline, 0.10 @ 6:00 pace
12 Dips to L-Sits
10 Pull-ups (2 sets x 5)
5 planch push-ups
10 straight leg lifts		      
Dec 02 Sat 3.10 0:23:04 0:07:26 Home treadmill:
1 @ 8:00 %1 incline
2 @ 7:30 %1 incline
3 @ 6:58 %1 incline, 0.10 @ 6:00 pace
12 Dips to L-Sits
10 Pull-ups (2 sets x 5)
5 planch push-ups
10 straight leg lifts		      
Dec 03 Sun         18.60   2:18:03
Dec 04 Mon 3.10 0:23:04 0:07:26 Home treadmill:
1 @ 8:00 %1 incline
2 @ 7:30 %1 incline
3 @ 6:58 %1 incline, 0.10 @ 6:00 pace
12 Dips to L-Sits
10 Pull-ups (2 sets x 5)
5 planch push-ups
10 straight leg lifts		      
Dec 05 Tue 3.10 0:23:04 0:07:26 Home treadmill:
1 @ 8:00 %1 incline
2 @ 7:30 %1 incline
3 @ 6:58 %1 incline, 0.10 @ 6:00 pace
12 Dips to L-Sits
10 Pull-ups (2 sets x 5)
5 planch push-ups
10 straight leg lifts
30 sec hallow body hold
10 Dumbell Chest Flys		      
Dec 06 Wed 2.90 0:21:46 0:07:30 Home treadmill:
1 @ 8:00 %1 incline
2 @ 7:30 %1 incline
0.9 @ 6:58 %1 incline
12 Dips to L-Sits
8 Pull-ups
5 planch push-ups
10 straight leg lifts
25 sec hallow body hold		      
Dec 07 Thu 3.10 0:23:04 0:07:26 Home treadmill:
1 @ 8:00 %1 incline
2 @ 7:30 %1 incline
3 @ 6:58 %1 incline, 0.10 @ 6:00 pace
12 Dips
15 Pull-ups (1 set of 10, 1 set of 5))
5 planch push-ups
12 straight leg lifts		      
Dec 08 Fri              
Dec 09 Sat              
Dec 10 Sun 4.00 0:29:24 0:07:21 Home treadmill:
1 @ 8:00 %1 incline
2 @ 7:08 %1 incline
3 @ 7:08 %1 incline
4 @ 7:08 %1 incline
12 Dips to L-Sit
15 Pull-ups (1 set of 10, 1 set of 5))
5 planch push-ups
15 straight leg lifts		 16.20   2:00:22
Dec 11 Mon 3.10 0:23:04 0:07:26 Home treadmill:
1 @ 8:00 %1 incline
2 @ 7:30 %1 incline
3 @ 6:58 %1 incline, 0.10 @ 6:00 pace
12 Dips to L-sit
10 Pull-ups
7 planch push-ups
15 straight leg lifts		      
Dec 12 Tue              
Dec 13 Wed 3.10 0:23:04 0:07:26 Home treadmill:
1 @ 8:00 %1 incline
2 @ 7:30 %1 incline
3 @ 6:58 %1 incline, 0.10 @ 6:00 pace
12 Dips to L-sit
10 Pull-ups, 5 pull-ups
5 planch push-ups
20 straight leg lifts		      
Dec 14 Thu              
Dec 15 Fri 3.10 0:23:04 0:07:26 Home treadmill:
1 @ 8:00 %1 incline
2 @ 7:30 %1 incline
3 @ 6:58 %1 incline, 0.10 @ 6:00 pace
15 Dips to L-sit
10 Pull-ups
5 planch push-ups
20 straight leg lifts		      
Dec 16 Sat 3.10 0:23:04 0:07:26 Home treadmill:
1 @ 8:00 %1 incline
2 @ 7:30 %1 incline
3 @ 6:58 %1 incline, 0.10 @ 6:00 pace
15 Dips to L-sit
10 behind neck Pull-ups (5 x 2 sets)
5 planch push-ups
20 straight leg lifts		      
Dec 17 Sun 3.25 0:23:36 0:07:16 Home treadmill:
1 @ 8:00 %1 incline
2 @ 7:30 %1 incline
3 @ 6:58 %1 incline
¼ @ 6:00 pace %1 incline
15 Dips to L-sit
10 behind neck Pull-ups (5 x 2 sets)
5 planch push-ups
20 straight leg lifts		 15.65   1:55:52
Dec 18 Mon              
Dec 19 Tue 3.10 0:22:32 0:07:16 Home treadmill:
1 @ 8:00 %1 incline
2 @ 6:58 %1 incline
3 @ 6:58 %1 incline, last 0.10 @ 6:00 pace
15 Dips to L-sit
10 behind neck Pull-ups (5 x 2 sets)
5 planch push-ups
20 straight leg lifts		      
Dec 20 Wed 3.10 0:23:04 0:07:26 Home treadmill:
1 @ 8:00 %1 incline
2 @ 7:30 %1 incline
3 @ 6:58 %1 incline, 0.10 @ 6:00 pace
15 Dips to L-sit
15 Pull-ups (5 x 2 sets), some behind neck
5 planch push-ups
20 straight leg lifts		      
Dec 21 Thu              
Dec 22 Fri 3.10 0:23:04 0:07:26 Home treadmill:
1 @ 8:00 %1 incline
2 @ 7:30 %1 incline
3 @ 6:58 %1 incline, 0.10 @ 6:00 pace
15 Dips to L-sit
15 Pull-ups (5 x 2 sets), some behind neck
5 planch push-ups
20 straight leg lifts		      
Dec 23 Sat 3.10 0:23:04 0:07:26 Home treadmill:
1 @ 8:00 %1 incline
2 @ 7:30 %1 incline
3 @ 6:58 %1 incline, 0.10 @ 6:00 pace
15 Dips to L-sit
15 Pull-ups (5 x 3 sets), some behind neck
5 planch push-ups
20 straight leg lifts		      
Dec 24 Sun         12.40   1:31:44
Dec 25 Mon 4.00 0:31:33 0:07:53 Home treadmill:
1 @ 8:00
2 @ 7:54
3 @ 7:48
4 @ 7:39 
15 Dips to L-sit
15 Pull-ups (5 x 3 sets), some behind neck
5 planch push-ups
20 straight leg lifts
10 curls, 10 butterfly chest @ 15 lbs 		      
Dec 26 Tue 3.10 0:23:04 0:07:26 Home treadmill:
1 @ 8:00 %1 incline
2 @ 7:30 %1 incline
3 @ 6:58 %1 incline, 0.10 @ 6:00 pace
15 Dips to L-sit
10 Pull-ups (5 x 2 sets)
15 curls @ 15 lbs
20 straight leg lifts
5 pseudo planch push-ups to L-Sit		      
Dec 27 Wed 3.10 0:23:04 0:07:26 Home treadmill:
1 @ 8:00 %1 incline
2 @ 7:30 %1 incline
3 @ 6:58 %1 incline, 0.10 @ 6:00 pace
15 Dips to L-sit
10 Pull-ups (5 x 2 sets)
10 curls @ 20 lbs
20 straight leg lifts		      
Dec 28 Thu              
Dec 29 Fri              
Dec 30 Sat 3.10 0:23:04 0:07:26 Home treadmill:
1 @ 8:00 %1 incline
2 @ 7:30 %1 incline
3 @ 6:58 %1 incline, 0.10 @ 6:00 pace
15 Dips to L-sit
10 Pull-ups (5 x 2 sets)
20 straight leg lifts
10 sec Frog Stand		      
Dec 31 Sun         13.30   1:40:45
               
               
               
               
total miles 932.79 137:00:13 total hrs   932.79 324.2 136:27:57