2007 miles	562.0	2016 miles	752.0	(41 last yr) (10 or more miles) Long Runs :	44					Most miles/year	1504.1
2008 miles	1005.0	2017 miles	932.8	(0 last year) Injured Days:	10	January	137.62	July	123.67	Most miles/month	179.3
2009 miles	1026.5	2018 miles	847.9	(13 last year) Stride/Hill Repeats:	7	February	131.14	August	125.04	Most miles/week	65.1
2010 miles	1229.0	2019 miles	1381.2	(16 last year) Sick day:	7	March	148.75	September	120.49	Most Hrs run/week	12:47:42
2011 miles	1343.0	2020 miles	1504.1	Weekly mileage high this year :	44.2	April	136.08	October	122.28	Longest run	31.3
2012 miles	1286.3				Athlinks	May	165.62	November	116.85	Half Marathon	1:35:46
2013 miles	936.1				PR's	June	93.31	December	83.28	Marathon	3:29:16
2014 miles	958.8				Races					Altra LP4 Mid Mesh	59.67
2015 miles	830.9	# of runs	278	(198 last year)				Crane Pose	40 secs	Altra LonePeak 4:	375.56
		0:27:00		Emil's TRAINING LOG 2020				L-sit:	35 secs	Altra Vanish XC:	479.18
Date	Distance	Time	Pace	Comments	Mi/Wk	LongRuns	Hrs/Wk	Elevation	71,831 ft	Altra Escalante Racer:	446.12
Jan 01 Wed	4.00	0:33:20	0:08:20	Treadmill @Renaissance Hotel Newport Beach
Jan 02 Thu
Jan 03 Fri
Jan 04 Sat
Jan 05 Sun	24.25	6:00:54	0:14:53	Trail run, Palos Verdes. Not trained for this anymore, I had to walk a lot. (44.2mi, 9hr 29m week including Mon, Dec 30)	44.20	24.3	6:34:14	4,078 ft
Jan 06 Mon
Jan 07 Tue
Jan 08 Wed	3.33	0:29:10	0:08:46	Home Treadmill run, my quads are still a little sore from last Sunday
Jan 09 Thu	4.00	0:33:30	0:08:22	Home Treadmill run, peppered in 4 strides @6:00 in the last mile.
Jan 10 Fri	3.02	0:26:16	0:08:42	Home Treadmill run, kept HR under 138
Jan 11 Sat
Jan 12 Sun	21.00	4:45:21	0:13:35	Trail run, Palos Verdes. Lots of hills.	31.35	21.0	6:14:17	3,665 ft
Jan 13 Mon	5.31	0:49:33	0:09:20	Evening neighborhood run
Jan 14 Tue	3.02	0:28:04	0:09:18	Morning home treadmill Run, per mile:  6%, 3%, 1% incline
Jan 15 Wed	3.00	0:30:36	0:10:12	Morning home treadmill Run, per mile:  5% incline, keeping HR under 136
Jan 16 Thu	4.06	0:35:48	0:08:49	Morning neighborhood run, tried staying under 138 HR
Jan 17 Fri	9.53	1:50:08	0:11:33	Evening trail run, forgot to bring my headlamp & twisted left ankle in dark. Walked it off, but notice it's a little swollen. Hope it's not worse tomorrow.		9.5		1,060 ft
Jan 18 Sat				resting injured ankle
Jan 19 Sun				resting injured ankle	24.92		4:14:09
Jan 20 Mon				resting injured ankle
Jan 21 Tue	4.00	0:38:18	0:09:34	Testing left ankle, not perfect but definitely improved.
Jan 22 Wed	4.00	0:35:54	0:08:58	Home Treadmill, incline per mile: 5%, 3% 0%, 0%
Jan 23 Thu	4.00	0:35:40	0:08:55	Home Treadmill, incline per mile: 4%, 4% 3%, 0%
Jan 24 Fri	8.23	1:20:46	0:09:49	Testing left ankle & a new pair of Altra Lone Peak 3.5's, great shoes.		8.2
Jan 25 Sat
Jan 26 Sun	14.35	2:37:15	0:10:57	Favored my ankle for the first 6 miles and felt pains in ankle, plantar facia and left side of my spine.. The moment I decided to stop favoring the ankle, and use it like I normally do, everything went much smoother. Still not fully healed though.  Breaking in my Altra Lone Peak 3.5's	35.60	14.4	5:47:53	1,381 ft
Jan 26 Sun	1.02	0:13:14	0:12:58	Walked dogs
Jan 27 Mon	1.12	0:23:10	0:20:41	Walked dogs with Queanh
Jan 28 Tue	3.10	0:26:54	0:08:41	Home Treadmill, 1 minute Planks/Side Planks x 2 reps.  Biceps 2 x 15 reps @20lbs, 5 pull-ups, crow pose.
Jan 29 Wed	3.10	0:27:48	0:08:58	Home Treadmill, 1 minute Planks/Side Planks x 2 reps.  Biceps 2 x 15 reps @20lbs.
Jan 30 Thu	7.08	1:04:22	0:09:05	Neighborhood run in Altra Vanish XC, few miles for left foot to warmup
Jan 31 Fri	3.10	0:27:08	0:08:45	Home Treadmill, 1 minute Planks/Side Planks x 2 reps.  Biceps 2 x 15 reps @20lbs.
Feb 01 Sat
Feb 02 Sun	18.60	3:25:48	0:11:04	PVE Trail run, my Coros Apex watch reads 1762ft, Garmin reads 3184ft	36.10	18.6	6:15:10	1,762 ft
Feb 03 Mon	7.00	1:00:42	0:08:40	Home Treadmill, no real muslce soreness from yesterday, joints a little.
Feb 04 Tue	3.15	0:32:20	0:10:16	Home treadmill, first 2mi @5% incline
Feb 05 Wed	3.13	0:30:14	0:09:40	Home treadmill, Incline/mile 6%, 5%, 4%.  Biceps 1 x 15 reps @20lbs.
Feb 06 Thu
Feb 07 Fri	1.13	0:17:09	0:15:11	Morning walking dogs with Q
Feb 07 Fri	4.67	0:54:14	0:11:37	Afternoon run exploring Topanga Canyon trails				791 ft
Feb 08 Sat	14.75	3:17:12	0:13:22	Morning Bday run - Topanga to Calabasas Peak, Red Rock trail toop back.		14.8		2,730 ft
Feb 09 Sun	1.45	0:26:34	0:18:19	Afternoon walking dogs with Q	35.28		6:58:25
Feb 10 Mon	8.00	1:15:48	0:09:29	Morning home treadmill Run, HR 120-138. Incline per mi: 6%, 5%, 4%, 4%, 4%, 4%, 3%, 2% 1 minute Planks/Side Planks x 3 reps.(9 mins) Biceps 3 x 15 reps @20lbs.		8.0
Feb 11 Tue				Sick - Ear infection - Dr's appt.
Feb 12 Wed	3.10	0:30:52	0:09:57	Home treadmill - Incline/mi 8%, 6%, 4%
Feb 13 Thu	4.00	0:36:36	0:09:09	Home treadmill - Incline/mi 6%, 6%, 5% 0% (last mile 7:19) 1 minute Planks/Side Planks x 3 reps.(9 mins)
Feb 14 Fri
Feb 15 Sat
Feb 16 Sun	2.00	0:18:34	0:09:17	Home treadmill warmup, 4% incline.
Feb 16 Sun	10.06	1:57:36	0:11:41	Ran to visit Green Hills before running back home.	27.16	10.1	4:39:26	745 ft
Feb 17 Mon				Disneyland with Sam, Mina & Jacob
Feb 18 Tue
Feb 19 Wed	8.08	1:12:47	0:09:00	Morning neighborhood run		8.1		177 ft
Feb 20 Thu	3.00	0:28:40	0:09:33	Home treadmill incline/mile 6%, 6%, 4%
Feb 21 Fri	4.12	0:36:44	0:08:55	Neighborhood run.  1 minute Planks/Side Planks x 3 reps.(9 mins)				125 ft
Feb 22 Sat
Feb 23 Sun	20.31	3:37:20	0:10:42	PVE Trail run, my Coros Apex watch reads 1906ft, Garmin reads 2517ft		20.3		1,906 ft
Feb 23 Sun	1.34	0:18:08	0:13:32	Walked dogs	36.85		6:13:39
Feb 24 Mon	5.04	0:46:58	0:09:19	Neighborhood run
Feb 25 Tue
Feb 26 Wed	5.00	0:49:18	0:09:52	Home treadmill, Incline/mile 6%, 6%, 6%, 5%, 4%
Feb 27 Thu				Still dealing with ear infection, which moved from my left to right.
Feb 28 Fri				Dr appts, Presidential Vote, Steaming floors, Play with Dogs, antibiotics.
Feb 29 Sat	3.21	0:28:06	0:08:45	Neighborhood run
Mar 01 Sun	20.19	3:44:47	0:11:08	Del Cerro - Lunada Canyon Trail loop in PV. I ate 1 Banana, 2 s-cap chewables and 4 baby-food packets with 1 bottle 16oz water.	33.44	20.2	5:49:09	3,136 ft
Mar 02 Mon	4.00	0:39:40	0:09:55	Home treadmill, incline/mi 6%, 6%, 6%, 4%, HR under 138
Mar 03 Tue
Mar 04 Wed
Mar 05 Thu	3.05	0:28:00	0:09:11	Home Treadmill 4% incline, HR between 120-126
Mar 06 Fri	1.14	0:21:48	0:19:07	Walking dogs
Mar 06 Fri	5.10	0:46:56	0:09:12	Neighborhood run
Mar 07 Sat
Mar 08 Sun	12.01	2:00:48	0:10:03	Taper trail run	25.30	12.0	4:17:12	1,115 ft
Mar 09 Mon
Mar 10 Tue	3.00	0:27:18	0:09:06	Home Treadmill incline/mi 5%, 5%, 0%.
Mar 11 Wed	3.00	0:26:40	0:08:53	Home Treadmill incline/mi 4%, 4%, 0%.1min Planks/Side Planks x 2 reps.
Mar 12 Thu	3.10	0:28:14	0:09:06	Home Treadmill incline/mi 5%, 5%, 0%.1min Planks/Side Planks x 2 reps.
Mar 13 Fri
Mar 14 Sat	3.00	0:29:56	0:09:59	Home Treadmill incline/mi 5%, 5%, 5%
Mar 15 Sun	20.03	3:15:49	0:09:47	No HR monitor, but was 4 steps per 1 breath in, and same per 1 breath out; aerobic pace most of the way.	32.13	20.0	5:07:57	548 ft
Mar 16 Mon	4.00	0:37:42	0:09:26	Home Treadmill incline/mi 4%, 4%, 4%, 0%. 2min Planks/Side Planks
Mar 17 Tue
Mar 18 Wed	4.00	0:32:28	0:08:07	Home Treadmill, kept HR under 132
Mar 19 Thu	3.10	0:32:02	0:10:20	5% inclined run, kept HR 120-132. Bio break @mile 2
Mar 20 Fri	3.00	0:26:34	0:08:51	Home Treadmill incline/mi 5%, 3%, 3%. 2min Planks/Side Planks
Mar 21 Sat
Mar 22 Sun	17.04	2:49:00	0:09:55	PVE Trail run	31.14	17.0	4:57:46	1,027 ft
Mar 23 Mon	4.00	0:38:30	0:09:37	Morning 4% inclined home treadmill Run (Kept HR between 126 - 132)
Mar 23 Mon	2.27	0:36:46	0:16:12	Morning walk/run Yoshi & Soba
Mar 24 Tue	3.00	0:27:44	0:09:15	Home Treadmill.  3% incline, HR under 132
Mar 25 Wed
Mar 26 Thu	5.04	0:44:51	0:08:54	Neighborhood run
Mar 27 Fri	3.10	0:31:04	0:10:01	Home Treadmill 4% incline.
Mar 28 Sat
Mar 29 Sun	17.06	2:47:00	0:09:47	Home to PV loop	34.47	17.1	5:45:55	1,053 ft
Mar 30 Mon	5.52	0:51:28	0:09:19	Neighborhood run
Mar 31 Tue
Apr 01 Wed	3.10	0:25:58	0:08:23	Home Treadmill - kept HR between 120-126
Apr 01 Wed	4.10	0:36:46	0:08:58	Neighborhood Evening run
Apr 02 Thu	3.10	0:27:35	0:08:54	Home Treadmill - Incline/mi 5%, 5%, 0%.  HR between 126-132,
Apr 02 Thu	4.16	0:37:30	0:09:01	Neighborhood Evening run
Apr 03 Fri	3.10	0:27:22	0:08:50	Home Treadmill - 2mi @9:31 w/5% incline, 1mi @6:53 w/0% incline. HR between 126-138.
Apr 04 Sat
Apr 05 Sun	11.03	1:50:08	0:09:59	Home to PV loop	34.11	11.0	5:16:47	860 ft
Apr 06 Mon	6.00	0:46:38	0:07:46	Home Treadmill intervals - warmup mile 4% incline @9:30, followed by 8x400m intervals @6:00 w/400m rest @8:20 pace between intervals. 1 rep 2 minute Planks & Side Planks
Apr 07 Tue	3.10	0:29:58	0:09:40	Home Treadmill 5% incline
Apr 08 Wed	5.00	0:40:03	0:08:01	Morning home treadmill, playing with HR.  1mi @9:30 w/5% incline warmup. Then 0% incline 7:30, 7:41 x 3. Kept HR between 132 - 138 1 rep 2 minute Planks & Side Planks
Apr 09 Thu	4.00	0:32:23	0:08:06	Home treadmill, warmup mile @9:30 w/5% incline. Followed by 7:30 @0% incline, 7:41 x 2. Kept HR between 132 - 138 1 rep 2 minute Planks & Side Planks
Apr 10 Fri
Apr 11 Sat	3.34	0:28:12	0:08:27	Morning neighborhood run before work
Apr 12 Sun	10.16	1:26:06	0:08:28	Neighborhood run, a few efforts here and there	31.60	10.2	4:23:20	197 ft
Apr 13 Mon	10.00	1:26:56	0:08:42	Neighborhood run, a few efforts here and there		10.0		305 ft
Apr 14 Tue	3.10	0:29:58	0:09:40	Home Treadmill 5% incline @9:40 & some core work
Apr 15 Wed	3.00	0:26:13	0:08:44	Home Treadmill, 2mi @ 9:40 w/5% incline, 1mi @6:53 w/0% incline
Apr 16 Thu	3.10	0:25:48	0:08:19	Home Treadmill, 1mi @ 9:40 w/6% incline, 2mi @7:41 w/0% incline, and some core work
Apr 17 Fri
Apr 18 Sat
Apr 19 Sun	16.24	2:33:34	0:09:27	Home to PV loop	35.44	16.2	5:22:29	1,024 ft
Apr 20 Mon	5.00	0:47:35	0:09:31	Home Treadmill 4% inclined run @9:30 pace, kept HR below 132, & Core
Apr 21 Tue				5.3mi walked @work today
Apr 22 Wed	3.10	0:26:33	0:08:34	Home Treadmill no incline, HR 120-126, some core work. 10mi walked @work today.
Apr 23 Thu	3.10	0:27:10	0:08:46	Home Treadmill 1mi @9:30 w/5% incline followed by 2mi @8:20 no incline. HR 120-126, some core work.  9.76mi walked @work today
Apr 24 Fri	3.10	0:23:42	0:07:39	Home Treadmill, HR between 126 - 132.  Some core work 9.69mi walked @work today
Apr 25 Sat				10.08 miles walked @work today
Apr 26 Sun	10.05	1:30:30	0:09:00	Neighborhood run	24.35	10.1	3:35:30	302 ft
Apr 27 Mon	5.00	0:43:18	0:08:40	Home Treadmill 4% inclined 9:30 miles, threw in 7 minute flat mile and a couple 400m intervals @6:00 pace to mix it up and avoid the dreadmill blues.  Core work:  25 Reverse crunches w/6lbs
Apr 28 Tue	4.00	0:36:30	0:09:07	Home Treadmill 5% incline @9:40, last mile @7:30 no incline. Kept HR 132 - 138. Plus reverse crunches w/6lbs. 9.17mi walked @work today
Apr 29 Wed	3.10	0:30:08	0:09:43	Home Treadmill 1 mile @9:40 w/6% incline, the rest @9:31 w/5% incline. Kept HR 132 - 138. Plus the usual reverse crunches w/6lbs 9.2mi walked @work today
Apr 30 Thu	4.00	0:32:01	0:08:00	Home Treadmill 1mi @9:30 w/5% incline, 3mi @7:30 no incline, kept HR 126-138.  Some core work.  9.51mi walked @work today
May 01 Fri	4.00	0:31:28	0:07:52	Home Treadmill, no incline, 1mi @8:03, 3mi @7:41 no incline, HR stayed between 126-132.  Some core work.  10mi walked @work today
May 02 Sat				9.85 miles walked @work today
May 03 Sun	16.07	2:31:26	0:09:25	Torrance - PV Loop, ran into Dan Lehnberg during today's run.	36.17	16.1	5:24:51	1,043 ft
May 04 Mon	4.00	0:34:15	0:08:34	Home Tread, 4% incline @9:31, w/6x400m intervals @6:58 +core work.
May 05 Tue	2.00	0:15:30	0:07:45	Home Treadmill. No incline, 8:00, 7:30. Walked 10.8mi @work today.
May 06 Wed	3.10	0:25:02	0:08:05	Home Treadmill. 1mi @9:40 w/5% incline, 2.1mi @7:19 w/no incline. Walked approx 9mi @work today. HR 132-144 after warmup.
May 07 Thu	2.00	0:17:26	0:08:43	Home Treadmill. 1mi @9:40 w/5% incline. 9.62mi walked @work today
May 08 Fri	3.10	0:30:10	0:09:44	Home Treadmill. 8%, 6%, 4% incline/mi. Some core work. Walked 6.54mi @work today
May 09 Sat				Walked 10.47mi @work today
May 10 Sun	18.00	2:59:05	0:09:57	Torrance - PV Loop	32.20	18.0	5:01:28	1,260 ft
May 11 Mon	4.00	0:40:44	0:10:11	Home treadmill 5% incline, active recovery run. HR 126, reached 132 in last mile. & some core work.
May 12 Tue	4.00	0:32:46	0:08:11	Home Treadmill - 1 @9:31 w/4% incline.  The rest, no incline.  Some core work.  Also walked 6mi @work today.
May 13 Wed	4.00	0:34:40	0:08:40	Home Treadmill - 1 @9:31 w/4% incline. The rest, no incline @7:41.  Some core work.  Also walked 4.7mi @work today.
May 14 Thu	3.10	0:25:29	0:08:13	Home Treadmill - 1 @9:31 w/4% incline.  The rest, no incline @7:41, one effort at 6:00 pace.  Some core work.  Also walked 10mi @work today.
May 15 Fri	3.00	0:25:16	0:08:25	Home Treadmill - warmup@9:40 w/5% incline.  The rest, no incline @7:30. Some core work. HR 126-138.  I can maintain under 132 HR @ 7:40, but not 7:30. Also walked 11mi @work today.
May 16 Sat				Walked 10mi @work today.
May 17 Sun	21.05	3:58:06	0:11:19	PV Run.  Cool seeing/chatting with you during the uphill mile 2 Dan, looking strong on the SS, even after yesterday's 20 miler! @Portuguese Canyon they seemed to have closed off every trail leading to PV Dr South, so I had to find another route back.	39.15	21.1	6:37:01	2,703 ft
May 18 Mon	4.00	0:39:24	0:09:51	3% inclined treadmill run @9:30 pace. Legs slightly sore from yesterday.
May 19 Tue	4.04	0:33:32	0:08:18	5% inclined warmup mile @9:30, 7:41, 7:53, 7:53.  HR 126-132. core work - Reverse sit-ups 1x25 w/6lbs. Walked 8.93mi @work today
May 20 Wed	4.02	0:33:58	0:08:27	5% inclined warmup mile @9:31, then flat @7:47.  HR 126-132. Sitting straight leg lifts 1x15.  Walked 8.92mi @work today.
May 21 Thu	3.13	0:32:28	0:10:22	5% inclined run HR 120-132. Sitting straight leg lifts 1x15.  Walked 8.20mi @work today.
May 22 Fri				Walked 8.00mi @work today.
May 23 Sat	3.00	0:25:36	0:08:32	Treadmill. 5% incline warmup mile. HR 120-132.  Walked 8.36mi @work
May 24 Sun	17.02	3:03:09	0:10:46	PV Trail/road Run. Lots of uphill	35.21	17.0	5:48:07	1,821 ft
May 25 Mon	4.15	0:36:22	0:08:46	Home Treadmill - warmup mile 5% incline @9:40.
May 26 Tue	2.50	0:21:21	0:08:32	Home Treadmill - warmup mile 5% incline @9:40.  #WeAreDavidClark
May 26 Tue	4.03	0:32:02	0:07:57	Home Treadmill - evening run. Also walked 7.24mi @work today.
May 27 Wed	3.12	0:32:16	0:10:21	Treadmill 5% incline. HR 126-138. Also walked 7.93mi @work today.
May 28 Thu				Walked 10mi @work today.
May 29 Fri	4.03	0:35:04	0:08:42	Treadmill 4% incline for 2 miles, then flat miles. HR 120-138.  2 x 1 minutes side planks.  Also walked 8.00mi @work today.
May 30 Sat				Walked 9.04mi @work today.
May 31 Sun	21.16	4:11:12	0:11:52	long run PV Loop - tried keeping HR under 138, but hills were tough.	38.99	21.2	6:48:17	2,651 ft
Jun 01 Mon	4.02	0:33:43	0:08:23	Home Treadmill, some biceps.& Core work
Jun 02 Tue	4.01	0:32:38	0:08:08	Home Treadmill, testing Zone 2 HR pace, some Core work. Walked 7.00mi @work today.
Jun 03 Wed	4.02	0:34:32	0:08:35	Home Treadmill, warmup mile @5% incline.  Zone 2 HR pace, side planks 1x1min. Walked 9.20mi @work today.
Jun 04 Thu				Walked 7.89mi @work today. Right knee injure or infection swelling.
Jun 05 Fri				Walked 7.95mi @work today. Right knee injure or infection swelling.
Jun 06 Sat				Walked 11.00mi @work today. Right knee injure or infection swelling.
Jun 07 Sun				Side planks 1min x 2 reps. Right knee injure or infection swelling.	12.05		1:40:53
Jun 08 Mon				Walked dogs about a mile. Right knee injure or infection swelling.
Jun 09 Tue				Walked 11.70mi @work today. Right knee injure or infection swelling.
Jun 10 Wed				Walked 9.01mi @work today. Right knee injure or infection swelling.
Jun 11 Thu	4.00	0:36:46	0:09:11	Home Treadmill testing my right knee. 5%, 3%, 0% incline first 3 miles.  Much improved, swelling is gone, but odd little bump on the lateral side of my patellar tendon/fibula area. 15x1 straight leg lifts, 2 dead hang pull-ups. Walked 9.00mi @work today.
Jun 12 Fri	3.10	0:29:06	0:09:23	Home Treadmill testing my right knee. 4% inclien for 2 miles.  2 dead hang pull-ups.  15x1 rep straight leg lifts.  Walked 8.37mi @work today.
Jun 13 Sat	3.10	0:28:24	0:09:10	Home Treadmill, right knee seems fine. 5% inclined warmup mile. 15x1 rep straight leg lifts.  Walked 8.96mi @work today.
Jun 14 Sun	10.08	1:35:03	0:09:26	Neighborhood run, didn't even notice the knee. Tried keeping HR under 138. My HR has been higher then usual lately. Also bad sleep all week.	20.28	10.1	3:09:19	404 ft
Jun 15 Mon	5.00	0:44:44	0:08:57	Home Treadmill, 4% inclined warmup 1st.  Floor straight leg lifts 20x1 reps
Jun 16 Tue	3.00	0:26:42	0:08:54	Home Treadmill, 4% inclined warmup 1st.  Floor straight leg lifts 20x1 reps, 3 pull-ups
Jun 17 Wed	3.10	0:28:12	0:09:06	Home Treadmill, 5% inclined warmup 1st mile
Jun 18 Thu	3.10	0:28:18	0:09:08	Home Treadmill, 5% inclined warmup 1st.  Floor straight leg lifts 20x1 rep, 4 pull-ups
Jun 19 Fri	3.10	0:28:26	0:09:10	Home Treadmill, 5% inclined warmup mile. HR in 120-129, 5 pull-ups
Jun 20 Sat	3.18	0:29:35	0:09:18	Neighborhood run, after walking dogs a little over a mile. Fantasy Springs Resort & Casino
Jun 21 Sun				Agua Caliente Resort & Casino	20.48		3:05:57
Jun 22 Mon	8.02	1:17:00	0:09:36	Torrance run		8.0		203 ft
Jun 23 Tue	3.11	0:28:00	0:09:00	Home Treadmill, 5% inclined warmup 1st.  Floor straight leg lifts 20x1 rep,3 pull-ups.  Fatigue and hamstring/back tightness for last 4 days.
Jun 24 Wed	3.11	0:28:00	0:09:00	Home Treadmill, 5% inclined warmup 1st.  Floor straight leg lifts 20x1 rep,3 pull-ups.  Fatigue and hamstring/back tightness for last 4 days.
Jun 25 Thu	3.01	0:26:14	0:08:43	Home Treadmill, 5% inclined warmup 1st mile.  4 pull-ups. Core work. Walked 8.21mi @work today.
Jun 26 Fri	3.12	0:25:00	0:08:01	Home Treadmill. Pull-ups. Crow Pose test. Walked XXmi @work today.
Jun 27 Sat				Walked 7.79mi @work today.
Jun 28 Sun	17.01	2:48:14	0:09:53	Torrance - PVE Loop.  Felt fatigued/tired today, suspect harder work days and consistently under 6 hours sleep for months. Saw Dan Lehngerg & Salvadore Bravo during the run.  Walked dogs almost 2 miles, with Queanh, afterwards.	37.38	17.0	5:52:28	1,043 ft
Jun 29 Mon	3.12	0:26:40	0:08:33	Home Treadmill - 1st mile 8% incline warmup.  Core work.
Jun 30 Tue				Walked 9.32mi @work today
Jul 01 Wed	3.11	0:26:36	0:08:33	Home Tread. 8% inclined warmup 1st mile. Walked 7.19mi @work today
Jul 02 Thu	4.02	0:34:42	0:08:38	Home Treadmill, Kept HR under 133. 4 Pullups, 20x1 floor straight leg lifts.
Jul 03 Fri	3.20	0:25:30	0:07:58	Home Treadmill, Kept HR under 133. 4 Pullups, 20x1 floor straight leg lifts. 4 x 6:00min strides in the last mile. Walked 5.40mi @work today.
Jul 04 Sat				Walked 7.97mi @Work today
Jul 05 Sun	13.14	2:09:00	0:09:49	Morning Torrance - PV loops	26.59	13.1	4:02:28	1,017 ft
Jul 06 Mon	5.01	0:38:08	0:07:37	Home Treadmill - 1 warmup mile @ 8:20, and 4 x 7:19 tempo miles.
Jul 07 Tue	3.00	0:26:08	0:08:43	Home Treadmill - low HR run, a little fatigued. 4 x pull-ups. Walked 8.95mi @work today.
Jul 08 Wed	3.01	0:25:32	0:08:29	Home Treadmill - low HR run.
Jul 09 Thu	3.02	0:26:04	0:08:38	Home Treadmill - low HR run, a little fatigued. 4 x pull-ups. Single leg bridges 3 x 15 reps.  Walked 8.27mi @work today.
Jul 10 Fri	3.01	0:22:58	0:07:38	Home Treadmill - Warmup mile @8:20, followed by 4 x 400m @6:00. Walked 6.59mi @work today.
Jul 11 Sat				Walked 6.17mi @work today
Jul 12 Sun	14.08	2:21:00	0:10:01	Torrance - PV Loop	31.13	14.1	4:39:50	984 ft
Jul 13 Mon	3.10	0:30:58	0:09:59	Home Treadmill 5% incline.  Core work, couple pull-ups.
Jul 14 Tue	3.12	0:26:54	0:08:37	Home Treadmill, low HR.  20x3 reps Single Leg Bridges. Walked 6.4mi @work today.
Jul 15 Wed				50 Squats, walked 4.85mi @work today
Jul 16 Thu	3.01	0:24:04	0:08:00	Home Treadmill, 50 squats, core work, light shoulder mobility.
Jul 17 Fri	3.14	0:26:38	0:08:29	Home Treadmill, straight leg lifts 20 x 1 rep. Walked 5.3mi @work today.
Jul 18 Sat	3.11	0:26:06	0:08:24	Home Treadmill, shoulder mobility, Squats 50 x 1 rep. Walked 8.42mi @work today
Jul 19 Sun	10.29	1:40:26	0:09:46	Morning run, then Naples boat ride & "private beach" with Tash, Kat and Q. Love Tasha's customized boat!	25.77	10.3	3:55:06
Jul 20 Mon	4.01	0:33:02	0:08:14	Home Treadmill low HR run.
Jul 21 Tue	3.01	0:24:14	0:08:03	Home Treadmill, warmup mile @5% incline. 4 x400m intervals @6:00. Walked 6.42mi @work today.
Jul 22 Wed				Walked 7.69mi @work today.
Jul 23 Thu	3.01	0:24:12	0:08:02	Home Treadmill, warmup mile @5% incline. 4 x400m intervals @6:00. Shoulders, straight leg lifts 1 x 20 reps. Single leg bridges 3 x 20 reps. Walked 1.75mi @work today.
Jul 24 Fri	3.02	0:25:18	0:08:23	Home Treadmill, straight leg lifts 1 x 20 reps. Walked 0000 mi @work today.
Jul 25 Sat				Walked 9.91mi @work today.  2 min plank
Jul 26 Sun	16.00	2:32:00	0:09:30	Torrance - RPV - San Pedro loop.  Accidentally paused watch for 1 mile.	29.05	16.0	4:18:46	1,416 ft
Jul 27 Mon	4.02	0:37:12	0:09:15	Home Treadmill 4% incline warmup mile, low HR miles. . Single leg bridges 3 x 20 reps. And core work.
Jul 28 Tue				Walked 5.64mi @work today. Resting sore hamstrings.
Jul 29 Wed	4.01	0:33:30	0:08:21	Home Treadmill low HR run. 1 minute Plank & Side planks. Walked 4.28mi @work today
Jul 30 Thu	3.10	0:26:02	0:08:24	Home Treadmill low HR run. Core work. Walked 8.51mi @work today
Jul 31 Fri	3.12	0:28:16	0:09:04	Home Treadmill low HR run. 5% inclined warmup mile. Core work. Walked 6.34mi @work today
Aug 01 Sat				Walked 8.19mi @work today
Aug 02 Sun	10.02	1:33:03	0:09:17	Actually forgot to restart my watch for about half a mile during run.	24.27	10.0	3:38:03	328 ft
Aug 03 Mon	3.10	0:26:02	0:08:24	home treadmill, low hr
Aug 04 Tue	2.01	0:16:58	0:08:26	home treadmill, running off some back soreness from yesterday :( Walked 8.00mi @work today
Aug 05 Wed	3.15	0:27:32	0:08:44	home treadmill, 4% inclined warmup mile, Reverse sit-ups 70 reps. Walked 9.39mi @work today
Aug 06 Thu	3.00	0:26:08	0:08:43	home treadmill. Walked 7.00mi @work today
Aug 07 Fri	3.01	0:25:40	0:08:32	home treadmill, Reverse Lunges 1 min per leg.  Reverse sit-ups 50 reps. Walked 7.00mi @work today
Aug 08 Sat				Walked 7.00mi @work today
Aug 09 Sun	17.03	3:13:58	0:11:23	Torrance - PV Loop. Played with dogs after and did 3 hours yard work.	31.30	17.0	5:16:18	1,683 ft
Aug 10 Mon	3.11	0:28:16	0:09:05	Home Treadmill.
Aug 11 Tue	4.01	0:34:28	0:08:36	Home Treadmill, kept HR under 129. Reverse Sit-ups 40 reps. Walked 4.21mi @work today.
Aug 12 Wed	4.27	0:38:35	0:09:02	Neighborhood run, one effort in the last mile. Walked 5.22mi @work today				144 ft
Aug 13 Thu	3.02	0:27:12	0:09:00	Home Treadmill. Walked 5.03mi @work today
Aug 14 Fri	3.11	0:26:10	0:08:25	Home Treadmill. Straight lef lifts 20 reps.  Walked 7.15mi @work today
Aug 15 Sat				Walked 6.62mi @work today.
Aug 16 Sun	15.05	2:37:36	0:10:28	Torrance - PV, super HOT out. Ran into multiple horses on trail today.	32.57	15.1	5:12:17	1,056 ft
Aug 17 Mon	3.11	0:27:02	0:08:42	Home Treadmill & core.  Reverse Sit-ups 50 reps.
Aug 18 Tue	3.11	0:26:42	0:08:35	Home Treadmill. Reverse lunge 25 each leg. Walked 9.02mi @work today
Aug 19 Wed	3.11	0:26:50	0:08:38	Home Treadmill 1% incline. Reverse Sit-ups 50 reps.  Walked 8.00mi @work today
Aug 20 Thu	4.03	0:35:50	0:08:53	Neighborhood morning run, too hot out! Walked 6.75mi @work today
Aug 21 Fri				Walked 4.53mi @work today
Aug 22 Sat				Walked 6.18mi @work today
Aug 23 Sun	12.01	2:14:58	0:11:14	Home to PV loop, over 86º HOT out. Saw Dan Lehnberg on his SS bike.	25.37	12.0	4:11:22	1,086 ft
Aug 24 Mon	8.08	1:18:17	0:09:41	Torrance - Redondo Loop, kept low HR		8.1		187 ft
Aug 25 Tue				40 x reverse sit-ups.  Abductor and Glute strengthening. Walked 4.00mi @work today
Aug 26 Wed	3.10	0:26:08	0:08:26	Home Treadmill. 1% incline. Abductor and Glute strengthening.  Trying to rest my back a bit from slight sacral tenderness when on my left leg. Walked 5.68mi @work today
Aug 27 Thu	3.25	0:27:08	0:08:21	Home Treadmilll 1% incline. Walked 6.16mi @work today
Aug 28 Fri	3.13	0:27:20	0:08:44	Home Treadmilll 2% incline, Abductor and Glute strengthening.
Aug 29 Sat
Aug 30 Sun	8.22	1:16:51	0:09:21	Neighborhood run	25.78	8.2	3:55:44	210 ft
Aug 31 Mon
Sep 01 Tue	3.10	0:27:41	0:08:56	Home Treadmill. 2% inclined, aerobic run. Russian twists 25 reps ea side.  30 reps ea side, bicycle core with 6 lbs ball.
Sep 02 Wed
Sep 03 Thu				Travel Day
Sep 04 Fri	7.29	1:24:41	0:11:37	Exploring the Surrounding area of our Airbnb in Whitefish, MT				594 ft
Sep 04 Fri	1.00	0:15:00	0:15:00	Afternoon Hike - Wild Goose Island, Glacier Nat'l Park, MT				128 ft
Sep 04 Fri	1.61	0:37:58	0:23:35	Afternoon Hike - Hidden Lake Trail, Glacier Nat'l Park, MT				315 ft
Sep 05 Sat	7.03	1:17:54	0:11:05	Morning Run in Whitefish, MT				554 ft
Sep 05 Sat	2.81	1:07:05	0:23:52	Afternoon HIking Whitefish Trail and Lion's Loop Trail in Whitefish, MT				364 ft
Sep 06 Sun	4.05	0:40:45	0:10:04	Beautiful Brisk morning run around our Airbnb				367 ft
Sep 06 Sun	3.69	1:15:19	0:20:25	Noon Hike around Airbnb with Hannah, Dave, Sanna and Queanh	30.58		7:06:23	344 ft
Sep 07 Mon	3.86	1:18:19	0:20:17	Afternoon hike in 40 degree weather				397 ft
Sep 08 Tue	3.50	0:31:41	0:09:03	Morning run in 37 degrees. Cold but beautiful. Stageline - Wagon Wheel loop. FIrst run recorded with my GoPro 8 Black mounted on my forehead.				338 ft
Sep 08 Tue	5.49	2:37:17	0:28:39	Trail of the Cedars and Avalanch Lake Hike in Glacier National Park, MT				843 ft
Sep 09 Wed	10.31	5:44:09	0:33:23	Highline Trail in Glacier National Park, MT		10.3		1,942 ft
Sep 10 Thu	9.03	2:56:29	0:19:33	Afternoon Hike - Siyeh Pass trail, Piegan Pass trail - St Mary's Falls - Verginia Falls loop hike/run.  After reaching Virginia Falls, I ran back to get the car so the others didn't have to do the miles.. I hit my head/knee when I took a nasty downhill fall. Cleaned the wounds with waterfall water, and then picked up a speeding ticket while driving back to the trail head...but I still had a great day!		9.0		1,430 ft
Sep 10 Thu	1.44	0:39:03	0:27:07	Evening Hike returned to Highland trail so my Sanna could enjoy the spectacular views.				190 ft
Sep 11 Fri
Sep 12 Sat
Sep 13 Sun					33.63		13:46:58
Sep 14 Mon	4.01	0:34:39	0:08:38	Home Treadmill - tried keeping HR under 138. Played with 0-2% incline.  Plus core work.
Sep 15 Tue	3.10	0:26:53	0:08:40	Home Treadmill - tried keeping HR under 138. Played with 1% incline.  Plus core work.
Sep 16 Wed	3.16	0:27:12	0:08:36	Home Treadmill - kept HR under 138 with 1% incline.  Plus core work.
Sep 17 Thu	3.11	0:26:57	0:08:40	Home Treadmill - kept HR under 138 with 1% incline.  Plus core work.
Sep 18 Fri	3.10	0:26:51	0:08:40	Home Treadmill - kept HR under 138 with 1% incline.  Plus core work.
Sep 19 Sat
Sep 20 Sun	10.03	2:03:47	0:12:20	Hilly PV Trail run/hike.  Ran into Jenny & Annie :)	26.51	10.0	4:26:19	2,201 ft
Sep 21 Mon	3.12	0:29:31	0:09:28	Active rest day - Home treadmill, played with incline to keep HR up. Sitting straight leg lifts x30 reps.
Sep 22 Tue	3.21	0:30:01	0:09:21	Home Treadmill - 4% incline for 2 miles, then 1% to keep HR up.  Russian twists core work 40 reps.
Sep 23 Wed	3.10	0:28:41	0:09:15	Home Treadmill 4% to 1% incline to keep HR up.  Reverse sit-ups 40 reps.
Sep 24 Thu	3.11	0:27:41	0:08:54	Home Treadmill 4% to 1% incline to keep HR up.  Sitting leg lifts x30 reps.
Sep 25 Fri				rest day
Sep 26 Sat				rest day
Sep 27 Sun	11.01	2:12:39	0:12:03	Crowded PV Trail run. Same route, felt easier then last weekend.	23.55	11.0	4:08:33	2,251 ft
Sep 28 Mon				2x15 reps bicep curls @20 LBS. Single Leg Bridges 2x20 reps.  1x30 reps Seated leg lifts.
Sep 29 Tue	3.10	0:27:10	0:08:46	Home Treadmill 2% incline first couple miles to keep HR in zone 2.
Sep 30 Wed	3.12	0:26:11	0:08:24	Home Treadmill 1%-2% incline first couple miles to keep HR up. 40 Reverse crunches.
Oct 01 Thu	3.11	0:26:11	0:08:25	Home Treadmill 1% to 2% incline first couple miles to keep HR up. 2x15 reps bicep curls @20 LBS.
Oct 02 Fri	3.10	0:26:09	0:08:26	Home Treadmill 1% to 2% incline first couple miles to keep HR up. 1x20 reps Seated leg lifts.
Oct 03 Sat
Oct 04 Sun	18.20	3:27:01	0:11:22	PV trails, lots of hills, hot on the trail, but nice cool mist toward the ocean.	30.63	18.2	5:12:42	2,034 ft
Oct 05 Mon				2x15 reps bicep curls @20 LBS. 2x25 Russian twists w/6lbs.  Walked dogs one mile.
Oct 06 Tue	3.10	0:33:26	0:10:47	Morning home treadmill 6% inclined Run
Oct 07 Wed	3.13	0:26:51	0:08:35	Morning home treadmill 4% inclined mile, then flat 7:30-8:00 kept HR under 138.  Core work 1x25 Seated leg lifts.
Oct 08 Thu	3.00	0:28:19	0:09:26	Morning home treadmill 3% inclined Run
Oct 09 Fri	3.11	0:26:15	0:08:26	Morning home treadmill 3% inclined Run. Reverse crunches 1x50 reps.
Oct 10 Sat
Oct 11 Sun	4.03	0:35:31	0:08:49	Neighborhood run	16.37		2:30:22	121 ft
Oct 12 Mon	24.01	4:47:19	0:11:58	Morning PV Donut Trail version :) Tough, HOT long run.		24.0		2,470 ft
Oct 13 Tue
Oct 14 Wed	3.10	0:26:37	0:08:35	Home Treadmill, flat.
Oct 15 Thu	3.11	0:29:54	0:09:37	Treadmill 3% incline run.  1x25 Russian twists, 1x40 reverse sit-ups.
Oct 16 Fri	4.19	0:37:52	0:09:02	Neighborhood run, Bicep Curls 1x30 reps @20 Lbs				115 ft
Oct 17 Sat
Oct 18 Sun					34.41		6:21:42
Oct 19 Mon	10.01	1:37:35	0:09:45	Fatigued from weekend at Casino Resort?  Legs heavy today.		10.0		584 ft
Oct 20 Tue	3.11	0:26:59	0:08:41	Home Treadmill 2% incline. 2x25 reps Single Leg Bidges, 2x25 Abductors.
Oct 21 Wed	3.10	0:28:15	0:09:07	Neighborhood run
Oct 22 Thu	3.06	0:28:13	0:09:13	Neighborhood run
Oct 23 Fri	3.06	0:27:57	0:09:08	Neighborhood run
Oct 24 Sat
Oct 25 Sun	12.33	2:10:25	0:10:35	Nice cool hilly PV Trail run, nice refreshing rain the the last few miles.	34.67	12.3	5:39:24	1,056 ft
Oct 26 Mon	3.01	0:26:05	0:08:40	Home Treadmill with some incline.  1x30 reps Russian twists w/6lbs.  1x20 reps seated leg lifts.
Oct 27 Tue	3.04	0:27:59	0:09:12	Neighborhood run
Oct 28 Wed	3.12	0:27:53	0:08:56	Neighborhood run
Oct 29 Thu	3.25	0:30:47	0:09:28	Ran to drop off wife's voting ballot
Oct 30 Fri				Strength training
Oct 31 Sat
Nov 01 Sun	20.25	4:23:33	0:13:01	Beautiful misty morning PV Run ✌	32.67	20.3	6:16:17
Nov 02 Mon
Nov 03 Tue	2.03	0:19:19	0:09:31	Home Treadmill 4% incline.  Reverse Lunges 1 x 20 reps each leg. Abductor straight leg lifts 2 x 20 reps each leg.
Nov 04 Wed	3.01	0:26:19	0:08:45	Home Treadmill 2% incline
Nov 05 Thu	3.11	0:29:03	0:09:20	Home Treadmill 3% incline, 2 x 1 minute Side Planks.  Dental Crown today.
Nov 06 Fri	3.23	0:29:11	0:09:02	Neighborhood run
Nov 07 Sat
Nov 08 Sun	8.10	1:14:47	0:09:14	Torrance - PV loop	19.48	8.1	2:58:39	482 ft
Nov 09 Mon	3.40	0:30:19	0:08:55	Neighborhood run
Nov 10 Tue	3.12	0:27:23	0:08:47	Home Treadmill. 3% incline first mile. Side Planks 3 x 1 minute reps.
Nov 11 Wed	3.11	0:29:53	0:09:37	Home Treadmill. 4% incline first mile, then 3% remaining miles. Low HR.
Nov 12 Thu	3.13	0:24:45	0:07:54	Treadmill. 2% incline 1st mi, then flat. 1x20 reps seated straight leg lifts.
Nov 13 Fri
Nov 14 Sat
Nov 15 Sun	10.15	1:36:16	0:09:29	Torrance - PV loop	22.91	10.2	3:28:36	708 ft
Nov 16 Mon	3.11	0:29:44	0:09:34	Home Treadmill. Push-up to L-Sit 1x5 reps.  1 min Side Planks 2 reps each
Nov 17 Tue	3.01	0:24:05	0:08:00	Home Treadmill.
Nov 18 Wed	3.01	0:22:37	0:07:31	Home Treadmill. 3% inclined first mile, then flat 6:58 with a 6:20 last quarter mile. Seated straight leg lifts 20 x 1 rep.
Nov 19 Thu
Nov 20 Fri	3.10	0:26:57	0:08:42	Neighborhood run				51 ft
Nov 21 Sat
Nov 22 Sun	16.00	2:47:58	0:10:30	Torrance - PV Loop, ran into Jerry otw back, turned around and ran the route with him :)	28.23	16.0	4:31:21	1,552 ft
Nov 23 Mon
Nov 24 Tue	3.01	0:26:57	0:08:57	Home Treadmill. 3% incline. Abductor stright leg lifts 2 x 30 reps, Single Leg Bridges 2 x 20 reps.
Nov 25 Wed	2.00	0:18:11	0:09:05	Home Treadmill 4% inclined run.
Nov 26 Thu	3.71	0:32:46	0:08:50	Brisk morning thanksgiving run, played with dogs for 30 mins aftewards.				77 ft
Nov 27 Fri	3.15	0:27:25	0:08:42	Black Friday - Neighborhood run before work				92 ft
Nov 28 Sat
Nov 29 Sun	11.00	1:51:02	0:10:06	Torrance - PV Loop	22.87	11.0	3:36:21	1,099 ft
Nov 30 Mon	3.11	0:29:49	0:09:35	Home Treadmill. 5% incline. Abductor stright leg lifts 2 x 30 reps, Single Leg Bridges 2 x 20 reps.  Random Dead-Bugs throughout the day.
Dec 01 Tue	3.00	0:23:21	0:07:47	Morning home treadmill 2% incline 2mi, then sub-7 flat
Dec 02 Wed				sick - flu symptoms
Dec 03 Thu				sick - flu symptoms
Dec 04 Fri				sick - flu symptoms
Dec 05 Sat				sick - flu symptoms - covid-19 tested with Queanh today
Dec 06 Sun	3.12	0:30:28	0:09:46	Home Treadmill. 2% incline. Planks & Side Planks 1 minute x 1 rep.	9.23		1:23:38
Dec 07 Mon				sick - flu symptoms - Covid test results Negative
Dec 08 Tue	3.11	0:28:59	0:09:19	Home Treadmill. 2% incline.
Dec 09 Wed				sick - flu symptoms
Dec 10 Thu	4.05	0:34:47	0:08:35	Home Treadmill - inclined first 2 miles. Flu symptoms improving, but still a hint of it there.  I'm more fatigued then normal.
Dec 11 Fri
Dec 12 Sat
Dec 13 Sun	4.21	0:38:55	0:09:15	Neighborhood run, cardio/lungs seem weak, recovering from that stubborn virus. Strangest virus strain I've ever had; no runny nose, no cough, no sore throat, no fever, but Chills & Fatigue. Abductors, Glutes, Core.	11.37		1:42:41
Dec 14 Mon	4.02	0:37:21	0:09:17	Home to Wilson Park loops.
Dec 15 Tue	2.02	0:17:49	0:08:49	Home treadmill, 4% inclined first mile. Rushed before work.
Dec 16 Wed	4.01	0:35:43	0:08:54	Treadmill, 2% inclined, last mile flat 7:30. Seated leg lifts 1 x 20 reps.
Dec 17 Thu	3.01	0:23:55	0:07:57	Treadmill, 2% inclined first mile. Rushed before work.
Dec 18 Fri	3.01	0:27:31	0:09:09	Treadmill 3% incline. Side Planks 1 minute x 2 reps.
Dec 19 Sat				Glutes & Abductors
Dec 20 Sun	11.34	1:54:52	0:10:08	Torrance - PV Loop	27.41	11.3	4:17:11	1,037 ft
Dec 21 Mon	4.00	0:32:00	0:08:00	Treadmill 2% incline first mile. Maintained low HR.
Dec 22 Tue	3.10	0:27:53	0:09:00	Treadmill 3% incline
Dec 23 Wed	3.10	0:27:43	0:08:56	Treadmill 2% incline
Dec 24 Thu	3.11	0:24:27	0:07:52	Treadmill first mile 3% incline, then flat 7:30 & sub-7
Dec 25 Fri	4.01	0:34:39	0:08:38	Merry Christmas!  Treadmill 2% incline.  Glutes & Abductors.
Dec 26 Sat	3.02	0:26:53	0:08:54	Treadmill 3% incline, low HR
Dec 27 Sun	9.00	1:48:47	0:12:05	Morning Lomita-PV Loop with Jerry	29.34	9.0	4:42:22	869 ft
Dec 28 Mon	4.00	0:37:15	0:09:19	Treadmill 2% incline, some core/triceps/biceps.
Dec 29 Tue	3.04	0:27:15	0:08:58	Treadmill 2% incline, some triceps/core
Dec 30 Wed
Dec 31 Thu	2.00	0:17:41	0:08:50	Treadmill 2% incline	9.04		1:22:11
total miles	1504.13	257:56:27	total hrs		1520.08	744.1	257:43:13	71,831 ft