2007 miles	562.0	2016 miles	752.0	(18 last yr) Long Runs :	22					Most miles/year	1504.1
2008 miles	1005.0	2017 miles	932.8	(37 last year) Injured Days:	0	January	72.94	July	91.20	Most miles/month	179.3
2009 miles	1026.5	2018 miles	847.9	(2 last year) Interval tarining:	9	February	71.84	August	92.44	Most miles/week	65.1
2010 miles	1229.0	2019 miles	1381.2	Sick day:	7	March	71.48	September	94.98	Most Hours run/week	12:47:42
2011 miles	1343.0	2020 miles	1504.1	Weekly mileage high this year :	26.3	April	81.29	October	66.58	Longest run	31.3
2012 miles	1286.3	2021 miles	794.5		Athlinks	May	95.46	November	48.27	Half Marathon	1:35:46
2013 miles	936.1	2022 miles	557.3		PR's	June	77.86	December	48.75	Marathon	3:29:16
2014 miles	958.8	2023 miles	913.1		Races
2015 miles	830.9			# of runs	270	(131 last year)		Crane Pose	40 secs	Altra Rivera 2:	206.06
				Emil's TRAINING LOG 2023				L-sit:	35 secs	Altra Solstace XT	788.85
Date	Distance	Time	Pace	Comments	Mi/Wk	LongRuns	Hrs/Wk	Elevation	10,513 ft	Altra Timp 2	21.11
Jan 01 Sun	5.02	0:51:34	0:10:16	Home TM, first 4mi @ 3% incline.	5.02		0:51:34
Jan 02 Mon	3.12	0:33:39	0:10:47	Home TM @4% incline, HR under138.  70 straight leg hip raises
Jan 03 Tue	3.11	0:32:10	0:10:21	1st @4% incline, 2nd @5% incline, 2.5 pull-ups, 20 push-ups.
Jan 04 Wed
Jan 05 Thu	3.20	0:35:07	0:10:58	Home TM @4% incline, 3x13 single leg bridges, 3x20 abductors.
Jan 06 Fri	3.12	0:34:08	0:10:56	5%, 4%, 3% incline per mile, 70 hip-raises, 20 push-ups, 2 pullups
Jan 07 Sat
Jan 08 Sun	4.03	0:40:09	0:09:58	Home Treadmill 2% inclined Run, kept HR under 138. 2x30 abductors, 40 hip-raises, 3x15 single leg bridges	16.58		2:55:13
Jan 09 Mon	3.12	0:27:22	0:08:46	Home TM, kept HR under 132. 20 push-ups, dips, some core.
Jan 10 Tue
Jan 11 Wed	3.12	0:33:09	0:10:37	Home treadmill 4%, 3%, 3% incline/mile, kept HR under 132. 40 hip-raises, 20 push-ups, 2 pull-ups.
Jan 12 Thu
Jan 13 Fri	3.01	0:32:03	0:10:39	Afternoon home TM 3% inclined Run, some strength training
Jan 14 Sat	3.01	0:31:12	0:10:22	TM 3% inclined Run, shoulder work.
Jan 15 Sun					12.26		2:03:46
Jan 16 Mon	3.02	0:31:32	0:10:26	TM 3% inclined Run, 3 pull-ups, 20 push-ups, some core.
Jan 17 Tue	3.12	0:33:07	0:10:37	TM Run 4%, 3%, 2% per mile. Kept HR under 132. 3 pull-ups, 20 seated straight leg lifts., shoulder work.
Jan 18 Wed	3.10	0:32:14	0:10:24	TM Run 5%, 3%, 0% per mile. 3x20 abductors, 3x15 single leg bridges, 50 straight leg hip raises. Some shoulder work.
Jan 19 Thu
Jan 20 Fri	3.12	0:29:45	0:09:32	TM, first mile @ 2% incline.  25 seated straight leg lifts.
Jan 21 Sat	3.14	0:33:53	0:10:47	3% inclined TM run.  Some shoulder work.
Jan 22 Sun	3.01	0:32:24	0:10:46	TM Run, 5%, 4% 3% per mile, Abductors, Single Leg Bridges, Shoulders.	18.51		3:12:55
Jan 23 Mon
Jan 24 Tue	3.12	0:31:26	0:10:04	TM Run, 5%, inclined 1mi. 20 push ups, 20 seated straight leg lifts.
Jan 25 Wed	3.21	0:34:44	0:10:49	First 2 miles @ 4% incline, chest, upper back, 25 push-ups.
Jan 26 Thu
Jan 27 Fri	3.01	0:33:09	0:11:01	TM Run 4%, 4% 3% per mile. Chest, Shoulders, Biceps, Core.
Jan 28 Sat	5.01	0:55:30	0:11:05	TM Run, 3mi @4% incline, 2mi @3% incline, strength train, HR 132.
Jan 29 Sun	3.10	0:31:26	0:10:08	Morning TM Run, first 2mi @4% incline, biceps, planks, shoulders.	17.45		3:06:15
Jan 30 Mon
Jan 31 Tue	3.12	0:30:35	0:09:48	TM Run 1st mile 3% incline, 50 hip-raises, Biceps
Feb 01 Wed	3.12	0:29:41	0:09:31	TM Run, 25 curls @ 15lbs, 20 push-ups, some core
Feb 02 Thu	3.12	0:32:15	0:10:20	TM Run, first 2 @ 3 % incline, 30 curls @ 15lbs, Abductors, Glutes.
Feb 03 Fri
Feb 04 Sat	3.32	0:30:42	0:09:15	Home treadmill.
Feb 05 Sun	3.05	0:28:58	0:09:30	3.3mi Bike ride before resort treadmill + strength training	15.73		2:32:11
Feb 06 Mon	4.03	0:38:31	0:09:33	Morning resort treadmill + strength training, 1.3mi walking dogs
Feb 07 Tue	3.10	0:30:41	0:09:54	Home TM, kept HR under 133.
Feb 08 Wed	3.03	0:28:39	0:09:27	Morning hood run
Feb 09 Thu
Feb 10 Fri	3.12	0:32:53	0:10:32	Home TM, 20 push ups, some core/shoulders.
Feb 11 Sat	3.13	0:33:36	0:10:44	First two mi @ 4% incline, 25 curls @ 15lbs
Feb 12 Sun	3.20	0:34:36	0:10:49	3% inclined TM run.  50 hip-raises.	19.61		3:18:56
Feb 13 Mon
Feb 14 Tue	3.11	0:29:03	0:09:20	Home TM. Kept HR between 126 - 138
Feb 15 Wed	3.04	0:29:25	0:09:41	Home TM. Kept HR between 126 - 132, seated leg lifts 1x20, 1 minute plank/side planks
Feb 16 Thu	3.01	0:31:34	0:10:29	Afternoon TM 3% inclined Run, 1x30 seated leg lifts, add/abductors.
Feb 17 Fri
Feb 18 Sat
Feb 19 Sun	4.02	0:44:51	0:11:09	3% inclined run, some strengthening.	13.18		2:14:53
Feb 20 Mon	3.02	0:28:38	0:09:29	Home TM, some pushups/pullups.
Feb 21 Tue	3.12	0:29:33	0:09:28	Home TM, some core work. Kept HR 126-132
Feb 22 Wed
Feb 23 Thu	3.03	0:31:23	0:10:21	Home TM 3% inclined Run before dentist appt
Feb 24 Fri	3.11	0:33:12	0:10:41	Home TM, HR under 139
Feb 25 Sat	4.03	0:40:46	0:10:07	Home TM, First 3mi 3% incline with HR under 138.
Feb 26 Sun	4.01	0:37:52	0:09:27	Home TM, Maintained under 138 HR  Glutes, Shoulders, Biceps.	20.32		3:21:24
Feb 27 Mon	3.11	0:29:31	0:09:29	Home TM, Maintained 120-138 HR  Biceps, push-ups
Feb 28 Tue	3.01	0:32:15	0:10:43	Home TM 3% inclined Run, some core.
Mar 01 Wed	3.01	0:28:31	0:09:28	Home TM, Maintained 120-132 HR.  Core = 50 hip raises
Mar 02 Thu	3.02	0:30:30	0:10:06	Home TM, First mile 4% incline, Biceps 50x1 @ 15Lbs, some core
Mar 03 Fri
Mar 04 Sat	3.12	0:33:03	0:10:36	Home TM, First mile 4% incline, Biceps 55x1 @15Lbs, 55 hip raises
Mar 05 Sun					15.27		2:33:50
Mar 06 Mon	3.02	0:32:02	0:10:36	Home TM 3% inclined Run, push-ups, some core.
Mar 07 Tue	3.11	0:29:24	0:09:27	Treadmill run, feeling tired.
Mar 08 Wed
Mar 09 Thu	3.02	0:28:36	0:09:28
Mar 10 Fri
Mar 11 Sat	3.11	0:32:57	0:10:36	Home TM 3% incline. Biceps 45x1 @15Lbs, 20 push-ups
Mar 12 Sun	3.13	0:29:45	0:09:30	Home TM 3% incline.	15.39		2:32:44
Mar 13 Mon
Mar 14 Tue	3.02	0:32:03	0:10:37	Home TM 3% incline.
Mar 15 Wed	3.12	0:30:04	0:09:38	Home TM 3% incline. Biceps 55x1 @15Lbs, 20 push-ups & Core
Mar 16 Thu	3.12	0:29:09	0:09:21	Home TM. Chest.
Mar 17 Fri	3.02	0:29:06	0:09:38	Biceps 15x1 @20Lbs, 45 Hip raises, Chest dumbells 10x1 @20 Lbs
Mar 18 Sat
Mar 19 Sun	3.12	0:33:04	0:10:36	3% inclined run, side planks 2 reps at 1 min each.	15.40		2:33:26
Mar 20 Mon	3.12	0:27:44	0:08:53	Afternoon TM Run, 8 fartleks. Biceps, push-ups.
Mar 21 Tue	3.12	0:32:35	0:10:27	3% inclined run, Biceps, shoulders, side planks 2reps at 1min ea.
Mar 22 Wed	3.13	0:28:27	0:09:05	Afternoon TM Run, 8 fartleks. Push-ups, shoulders.
Mar 23 Thu	3.13	0:28:31	0:09:07	TM run, last 1/4 mile faster. 55 hip raises, some shoulders.
Mar 24 Fri
Mar 25 Sat	3.12	0:26:54	0:08:37	9:22, 8:34, 7:43/mi. Back, shoulders, 3reps of 1min Side planks.
Mar 26 Sun	3.11	0:32:32	0:10:28	Morning TM 3% inclined Run	18.73		2:56:43
Mar 27 Mon	3.20	0:29:18	0:09:09	Neighborhood run
Mar 28 Tue	3.11	0:29:27	0:09:28	treadmill then, 3reps of 1min Side planks.
Mar 29 Wed	3.14	0:29:22	0:09:21	Treadmill, Biceps/shoulders, 35 straight-legged hip raises
Mar 30 Thu	3.36	0:31:49	0:09:28	Treadmill, kept HR under 138, 3reps of 1min Side planks.
Mar 31 Fri
Apr 01 Sat	4.03	0:43:43	0:10:51	Treadmill 3% incline, 3 pull-ups
Apr 02 Sun					16.84		2:43:39
Apr 03 Mon	3.22	0:30:30	0:09:28	TM run, 20 push-ups, couple pull ups, core work.
Apr 04 Tue	3.01	0:28:58	0:09:37	TM run, Biceps, Shoulders.
Apr 05 Wed	3.36	0:32:00	0:09:31	Treadmill, 50 straight-legged hip raises
Apr 06 Thu	3.12	0:29:35	0:09:29	Treadmill, + upper back.
Apr 07 Fri
Apr 08 Sat	3.03	0:33:23	0:11:01	3% inclined treadmill, chest, shoulders, biceps, 2min side planks
Apr 09 Sun					15.74		2:34:26
Apr 10 Mon	3.02	0:28:39	0:09:29	Treadmill - feeling very tired today
Apr 11 Tue	3.19	0:29:04	0:09:07	Neighborhood run, Biceps, shoulders, 3 reps @ 1min Side planks
Apr 12 Wed	3.14	0:30:30	0:09:43	Treadmill - kept HR under 137
Apr 13 Thu	3.12	0:30:01	0:09:37	Treadmill - zone2, biceps, 20 push ups, 55 straight-legged hip raises
Apr 14 Fri
Apr 15 Sat	4.01	0:38:41	0:09:39	TM zone2 run. Some shoulder & upper back work.
Apr 16 Sun					16.48		2:36:55
Apr 17 Mon	3.11	0:27:49	0:08:57	TM run with 8 fartleks @ 7:03. Shoulders, Biceps, 2reps of 1min Side Planks, 60 streight-legged hip raises.
Apr 18 Tue	3.11	0:30:19	0:09:45	Z2, shoulders, push ups
Apr 19 Wed	3.04	0:35:00	0:11:31	inclined TM run 4%, 4%, 3% incline per mile, shoulders
Apr 20 Thu	3.02	0:26:24	0:08:45	Treadmill 4x400m @6:53, w/9:31 400m rest in between sets.  Some biceps, shoulders.
Apr 21 Fri	3.11	0:29:51	0:09:36	Usual short Morning Run before Dr appt, testing z2, noon interview.
Apr 22 Sat	5.01	1:11:00	0:14:10	Trail run				1,188 ft
Apr 23 Sun					20.40		3:40:23
Apr 24 Mon	4.00	0:38:33	0:09:38	TM run, 20 push-ups, shoulders, 2 reps @ 1min Side planks
Apr 25 Tue	4.01	0:38:36	0:09:38	TM run, kept HR under 135. 60 straight-legged hip raises
Apr 26 Wed	3.11	0:30:07	0:09:41	TM run, Biceps.
Apr 27 Thu	4.02	0:38:53	0:09:40	TM run, 20 straight leg lifts, L-Sits.
Apr 28 Fri
Apr 29 Sat	6.48	0:59:58	0:09:15	RMHC walk for kids. Ran course 2x to take photos of Co-workers.				243 ft
Apr 30 Sun	3.02	0:33:19	0:11:02	3% inclined tm run, low HR.  1x2min side planks. 1x30 curls @15 Lbs., some shoulders, 50 straight-legged hip raises.	24.64		3:59:26
May 01 Mon	4.05	0:39:15	0:09:41	Home TM, low HR. 20 Push-ups, shoulders, upper back.
May 02 Tue	3.12	0:30:23	0:09:44	Home TM, shoulders.
May 03 Wed	3.12	0:30:32	0:09:47	Home TM, Biceps 1x25 and 1x20 @20 LBS.  50 straight-legged hip raises.
May 04 Thu	3.12	0:30:13	0:09:41	Home TM + some strength training
May 05 Fri	3.11	0:30:08	0:09:41	Home TM + 4x1min side planks
May 06 Sat	7.33	1:44:56	0:14:19	Trail run/hike. A lot of climbing				1,814 ft
May 07 Sun					23.85		4:25:27
May 08 Mon	3.13	0:30:36	0:09:47	Home TM  + 2x1min side planks, and some L-sits to Push-ups
May 09 Tue	3.12	0:30:28	0:09:46	Home TM, upper back, shoulders, 20 push-ups
May 10 Wed
May 11 Thu	3.12	0:30:00	0:09:37	Home TM  + 2x1min side planks, Shoulders, 20 push-ups
May 12 Fri
May 13 Sat	6.17	1:03:06	0:10:14	PV Trail run				554 ft
May 14 Sun					15.54		2:34:10
May 15 Mon	3.12	0:30:01	0:09:37	Teadmill, shoulders, some core.
May 16 Tue	3.14	0:30:11	0:09:37	Teadmill, shoulders, some core.
May 17 Wed	3.05	0:28:00	0:09:11	Neighborhood run, Biceps, shoulders, 2 reps @ 1min Side planks
May 18 Thu	3.14	0:29:10	0:09:17	Treadmill, some upper back, 20x1 seated straight leg lifts.
May 19 Fri
May 20 Sat	8.26	1:19:00	0:09:34	Beach Strand run, tried to maintain a low HR		8.3		66 ft
May 21 Sun					20.71		3:16:22
May 22 Mon	2.00	0:20:00	0:10:00	1st day of IHO work - 1 mile treadmill runs @4am and @lunch time
May 23 Tue	3.00	0:29:42	0:09:54	2mi @3:58am, 1mi @9:45am
May 24 Wed	3.02	0:28:15	0:09:21	2mi @3:58am, 1mi @9:05am, dog walk 1mi, 20x3 reps squats
May 25 Thu	3.10	0:29:38	0:09:34	2mi @4am, 1mi @9:00am, dog walk 1mi, 35x1 reps squats
May 26 Fri	5.06	0:47:42	0:09:26	1mi @4am, 1mi @9am, 3mi @1pm. 2x40 reps squats, 1mi walk dogs
May 27 Sat
May 28 Sun	10.11	1:37:40	0:09:40	Beach Strand run, tried to maintain a low HR. Last quarter mile fast.	26.29	10.1	4:12:57	102 ft
May 29 Mon
May 30 Tue	5.04	0:49:04	0:09:44	1mi @4am, 1mi @9:00am, dog walk 1mi, 3mi @4pm. 50x1rep straight-legged hip raises.
May 31 Wed	4.03	0:38:46	0:09:37	1mi @4am, 1mi @9:00am, dog walk 1mi, 2mi @4pm. Glutes, Pushups
Jun 01 Thu
Jun 02 Fri	3.11	0:29:22	0:09:27	Treadmill, then 4 hour drive to Temecula/Vale Lake KOA
Jun 03 Sat				Glamping & wine tasting, corn hole, onewheeling
Jun 04 Sun				2+ hour drive home	12.18		1:57:12
Jun 05 Mon	4.09	0:39:47	0:09:44	3x 1min side planks. Shoulders 40x, Biceps 20, Pushups 20
Jun 06 Tue	3.12	0:28:51	0:09:15	TM run, 3x20 reps single leg bridges. Hurt back moving couch.
Jun 07 Wed	1.02	0:09:46	0:09:35	Mile during lunch & walked dogs a mile in the afternoon
Jun 08 Thu	2.02	0:18:38	0:09:13	Early lunch Run
Jun 09 Fri	3.20	0:28:24	0:08:52	2mi @9am, 1mi @4pm after walking the dogs a mile.
Jun 10 Sat	9.60	1:41:05	0:10:32	Home to PV trails and back		9.6		450 ft
Jun 11 Sun				7mi recumbent bike, 50 shoulders, 2x 1min side planks, 20 push ups, biceps 20 @20LBS	23.05		3:46:31
Jun 12 Mon	3.03	0:27:57	0:09:13	1mi @4am, 2mi @9:10am
Jun 13 Tue	3.01	0:28:34	0:09:29	1mi @4am, 2mi @9:25am
Jun 14 Wed	3.03	0:28:21	0:09:21	1mi @4:10am, 2mi @9:05am
Jun 15 Thu	2.02	0:19:05	0:09:27	2 miles @10am, then walked dogs 1mi later
Jun 16 Fri	2.01	0:19:08	0:09:31	2 miles @9:48am, then walked dogs 1mi later
Jun 17 Sat	8.04	1:23:00	0:10:19	hood run, cleaned windows & stove at beach house. Donated TV's		8.0		443 ft
Jun 18 Sun	3.08	0:28:38	0:09:18	TM run, biceps, push-ups, 25x seated straight leg raises, shoulders	24.22		3:54:43
Jun 19 Mon	2.02	0:22:16	0:11:01	Run during lunch break, walked dogs 1 mile in afternoon.
Jun 20 Tue	5.22	0:49:12	0:09:26	2mi @9:15am, 3.2mi @3:43pm, walked dogs 1 mile.
Jun 21 Wed	1.00	0:09:36	0:09:36	Run during lunch break, walked dogs 1 mile in afternoon.
Jun 22 Thu	2.00	0:18:41	0:09:20	Run during lunch break, walked dogs 1 mile in afternoon.
Jun 23 Fri	2.00	0:19:02	0:09:31	Run during lunch break, walked dogs 1 mile in afternoon.
Jun 24 Sat	8.11	1:21:00	0:09:59	Neighborhood run, 50 shoulders		8.1		433 ft
Jun 25 Sun				Glamping - Ventura Ranch KOA	20.35		3:19:47
Jun 26 Mon				Glamping - Ventura Ranch KOA
Jun 27 Tue				Glamping - Ventura Ranch KOA
Jun 28 Wed	3.11	0:29:13	0:09:24	Treadmill, 50 straight-legged hip raises, shoulders 50, walk dogs 1mi
Jun 29 Thu	2.00	0:19:08	0:09:34	Treadmill during lunch, walk dogs 1 mile
Jun 30 Fri	2.02	0:19:13	0:09:31	Treadmill during lunch, walk dogs 1 mile
Jul 01 Sat	9.17	1:33:00	0:10:09	Neighborhood run		9.2		479 ft
Jul 02 Sun				Rest, hurt back.	16.30		2:40:34
Jul 03 Mon	2.00	0:19:22	0:09:41	Treadmill during lunch, walk dogs 1 mile. Back still recovering.
Jul 04 Tue	3.22	0:30:08	0:09:21	Neighborhood run, shoulders 3x30 reps @ 5 lbs
Jul 05 Wed	2.00	0:19:09	0:09:34	Treadmill during lunch, walk dogs 1 mile
Jul 06 Thu	2.02	0:19:05	0:09:27	Treadmill during lunch, walk dogs 1 mile
Jul 07 Fri	2.01	0:19:08	0:09:31	Treadmill during lunch, walk dogs 1 mile
Jul 08 Sat	10.11	1:36:00	0:09:30	Morning beach Run with one 400m & 800m efforts in later miles		10.1
Jul 09 Sun				Glues & Abductors	21.36		3:22:52
Jul 10 Mon	3.00	0:29:46	0:09:55	2mi @ lunch, 1mi after work, �½ mile dog walk.  Biceps, Shoulders, Push-ups, some hopping lunges, seated straight leg lifts
Jul 11 Tue	2.01	0:19:00	0:09:27	2mi @ lunch, walked dogs 1.45 miles. Dealing with ear infection
Jul 12 Wed	2.01	0:19:00	0:09:27	2mi @ lunch, Dealing with ear infection
Jul 13 Thu	2.00	0:18:47	0:09:24	2mi @ lunch, Dealing with ear infection
Jul 14 Fri	2.02	0:19:17	0:09:33	2mi @ lunch, Dealing with ear infection
Jul 15 Sat	3.02	0:26:14	0:08:41	treadmill Run 4x400m @7:03 after first mile. Biceps, Push-ups, Shoulders, 20 russian twists, straight leg lifts.  Worked on Beach house from 12-6pm with Jerry
Jul 16 Sun					14.06		2:12:04
Jul 17 Mon	2.01	0:19:06	0:09:30	2mi @ lunch, walk dogs 1 mile, hip abductors, push-ups
Jul 18 Tue	2.01	0:19:02	0:09:28	2mi @ lunch
Jul 19 Wed	2.01	0:18:44	0:09:19	2mi @ lunch, some stremgth training
Jul 20 Thu	2.01	0:19:08	0:09:31	2mi @ lunch
Jul 21 Fri	2.02	0:19:06	0:09:27	2mi @ lunch
Jul 22 Sat	10.37	1:36:00	0:09:15	Beach run with a couple 400m efforts.  Run felt easier than last time.		10.4		95 ft
Jul 23 Sun				Worked @ beach house with Jerry all day	20.43		3:11:06
Jul 24 Mon	2.01	0:19:09	0:09:32	Body fatigue after yesterday's work at the beach house with Jerry
Jul 25 Tue	2.00	0:19:06	0:09:33	Run during lunch break, core, biceps, shoulders, squats
Jul 26 Wed	2.01	0:19:00	0:09:27	2mi @ lunch
Jul 27 Thu	2.02	0:18:16	0:09:03	2mi @ lunch
Jul 28 Fri	2.03	0:19	0:09:22	2mi @ lunch
Jul 29 Sat	11.03	1:42:00	0:09:15	Beach Strand, ran a faster last 2 miles		11.0		89 ft
Jul 30 Sun	3.06	0:30:18	0:09:54	hood run	24.16		3:46:49
Jul 31 Mon	2.02	0:19:32	0:09:40	Run during lunch break, then walked dogs 1mi
Aug 01 Tue	2.00	0:18:44	0:09:22	Run during lunch break, then walked dogs 1mi
Aug 02 Wed	2.02	0:18:51	0:09:20	Run during lunch break, then walked dogs 1mi, biceps, shoulders, push-ups, 40 straight leg hip raises.
Aug 03 Thu	2.01	0:18:45	0:09:20	Treadmill during lunch
Aug 04 Fri	2.02	0:18:58	0:09:23	Treadmill during lunch
Aug 05 Sat	12.02	1:53:31	0:09:27	Beach strand run		12.0		138 ft
Aug 06 Sun					22.09		3:28:21
Aug 07 Mon	2.00	0:18:47	0:09:24	Treadmill during lunch
Aug 08 Tue	2.00	0:18:46	0:09:23	Treadmill during lunch
Aug 09 Wed	2.00	0:18:34	0:09:17	Treadmill during lunch
Aug 10 Thu	2.00	0:18:06	0:09:03	Treadmill during lunch
Aug 11 Fri	2.00	0:18:47	0:09:24	Treadmill during lunch
Aug 12 Sat	10.08	1:41:48	0:10:06	Home to PV trails and back, wore Paradigms, I still don't like them.		10.1		633 ft
Aug 13 Sun				Biceps, tricepcs, shoulders, core	20.08		3:14:48
Aug 14 Mon	2.00	0:22:14	0:18:53	Treadmill during lunch
Aug 15 Tue	2.22	0:22:04	0:09:56	Treadmill during lunch
Aug 16 Wed	2.00	0:18:26	0:09:13	Treadmill during lunch, some strength training
Aug 17 Thu	2.00	0:18:26	0:09:13	Treadmill during lunch, walked dogs 1 mile with Q
Aug 18 Fri	2.02	0:18:54	0:09:21	Treadmill during lunch
Aug 19 Sat	12.02	1:53:52	0:09:28	Beach run with effort in last mile		12.0		128 ft
Aug 20 Sun					22.26		3:33:56
Aug 21 Mon	2.00	0:18:27	0:09:13	Treadmill during lunch
Aug 22 Tue	2.00	0:18:41	0:09:20	Treadmill during lunch
Aug 23 Wed	2.00	0:18:47	0:09:24	Treadmill during lunch, walked dogs 1 mile with Q
Aug 24 Thu	2.00	0:18:26	0:09:13	Treadmill during lunch, walked dogs 1 mile with Q, abductors, glutes, 2x1min side planks, 1 pull-up, 20 push-ups
Aug 25 Fri	2.00	0:18:42	0:09:21	Treadmill during lunch, 1 pull-up
Aug 26 Sat	12.00	1:48:04	0:09:00	Beach run, testing pace		12.0		141 ft
Aug 27 Sun					22.00		3:21:07
Aug 28 Mon	2.02	0:18:58	0:09:23	Treadmill during lunch, 1 pull-up
Aug 29 Tue	2.00	0:18:46	0:09:23	Treadmill during lunch, 1 pull-up
Aug 30 Wed	2.01	0:17:28	0:08:41	Treadmill during lunch, 1 pull-up
Aug 31 Thu	2.00	0:18:07	0:09:03	Treadmill during lunch, 2 pull-ups
Sep 01 Fri	2.10	0:19:04	0:09:05	Treadmill during lunch, 2 pull-ups
Sep 02 Sat	12.04	1:56:00	0:09:38	Morning cool rainy Run, nice a lot of people still out being active		12.0
Sep 03 Sun					22.17		3:28:23
Sep 04 Mon	3.33	0:30:38	0:09:12	Neighborhood run
Sep 05 Tue	2.00	0:18:17	0:09:09	Treadmill during lunch, 1 pull-up
Sep 06 Wed	2.00	0:18:21	0:09:11	Treadmill during lunch, 2 pull-ups
Sep 07 Thu	2.00	0:18:28	0:09:14	Treadmill during lunch, 2 pull-ups
Sep 08 Fri	2.00	0:18:47	0:09:24	Treadmill during lunch
Sep 09 Sat	12.00	1:55:14	0:09:36	Beach run, 1 pull-up during run		12.0		115 ft
Sep 10 Sun					23.33		3:39:45
Sep 11 Mon	2.00	0:18:47	0:09:24	Treadmill during lunch, walked dogs 1.25 miles with Q
Sep 12 Tue	3.01	0:28:05	0:09:20	Treadmill & Strength training
Sep 13 Wed	2.00	0:18:50	0:09:25	Treadmill during lunch
Sep 14 Thu	2.00	0:18:38	0:09:19	Treadmill during lunch
Sep 15 Fri				resing legs, back a little sore. OW 14 mile ride to market too.
Sep 16 Sat	8.28	1:25:00	0:10:16	Run w/light misty sprinkles while listening Elon biography audio book		8.3		561 ft
Sep 17 Sun					17.29		2:49:20
Sep 18 Mon	2.00	0:18:56	0:09:28	Treadmill during lunch
Sep 19 Tue	2.00	0:18:34	0:09:17	Treadmill during lunch, 35 squats with 15 lbs, biceps, walked dogs.
Sep 20 Wed	2.00	0:18:29	0:09:15	Treadmill during lunch, 35 squats with 15 lbs, biceps
Sep 21 Thu	2.00	0:18:29	0:09:15	Treadmill during lunch, couple pull-ups
Sep 22 Fri
Sep 23 Sat	12.03	1:56:11	0:09:39	Beach long run		12.0		105 ft
Sep 24 Sun				Biceps	20.03		3:10:39
Sep 25 Mon	2.01	0:18:36	0:09:15	Treadmil during lunch, some pushups / core
Sep 26 Tue	2.00	0:18:45	0:09:22	Treadmil during lunch, 3 pull-ups
Sep 27 Wed	2.00	0:18:43	0:09:21	Treadmil during lunch, 3 pull-ups
Sep 28 Thu	2.00	0:18:28	0:09:14	Treadmil during lunch, sub-8 last quarter mile, 3 pull-ups
Sep 29 Fri
Sep 30 Sat	12.18	1:57:00	0:09:36	Beach long run		12.2		135 ft
Oct 01 Sun					20.19		3:11:32
Oct 02 Mon	2.00	0:18:46	0:09:23	Treadmil during lunch
Oct 03 Tue	2.00	0:18:30	0:09:15	Treadmil during lunch, 3 pull-ups
Oct 04 Wed	2.00	0:18:29	0:09:15	Treadmil during lunch
Oct 05 Thu	2.00	0:18:45	0:09:22	Treadmil during lunch
Oct 06 Fri
Oct 07 Sat	8.05	1:13:00	0:09:04	Beach run		8.1		52 ft
Oct 08 Sun					16.05		2:27:30
Oct 09 Mon	2.00	0:17:59	0:09:00	Treadmil during lunch, 3 pull-ups, walked dogs 1 mile
Oct 10 Tue	2.00	0:18:04	0:09:02	Treadmil during lunch, 3 pull-ups, walked dogs 1 mile
Oct 11 Wed	2.00	0:17:11	0:08:35	Treadmil during lunch, 3 pull-ups, last mile @7:35
Oct 12 Thu
Oct 13 Fri				OneWheel 14.5 miles to expo and back.
Oct 14 Sat
Oct 15 Sun	13.36	1:59:26	0:08:56	Long Beach Half-Marathon, M50-54: 73 of 305	19.36	13.4	2:52:40	226 ft
Oct 16 Mon
Oct 17 Tue	2.00	0:18:46	0:09:23	Treadmil during lunch
Oct 18 Wed	2.06	0:19:21	0:09:24	Treadmil during lunch, 3 pull-ups
Oct 19 Thu	2.00	0:18:39	0:09:19	Treadmil during lunch, 3 pull-ups
Oct 20 Fri	2.00	0:18:43	0:09:21	Treadmil during lunch, 2 pull-ups
Oct 21 Sat	3.01	0:26:19	0:08:45	Morning Run with 4x400m intervals + strength training
Oct 22 Sun				walked dogs a little over half mile.	11.07		1:41:48
Oct 23 Mon				Worked in DHL Whittier, CA with Faalua
Oct 24 Tue	2.00	0:18:00	0:09:00	Treadmil during lunch, 3 pull-ups, core, push-ups, biceps
Oct 25 Wed	2.05	0:18:46	0:09:09	Treadmil during lunch, 3 pull-ups, core, push-ups, biceps
Oct 26 Thu	2.00	0:18:46	0:09:23	Treadmil during lunch, 2 pull-ups
Oct 27 Fri	2.00	0:18:43	0:09:21	Treadmil during lunch, 3 pull-ups, core, push-ups
Oct 28 Sat	8.05	1:19:00	0:09:49	Morning run then OneWheel ride		8.1		430 ft
Oct 29 Sun					16.10		2:33:15
Oct 30 Mon	2.00	0:18:26	0:09:13	Treadmil during lunch, 1% incline, 3 pull-ups
Oct 31 Tue	2.00	0:17:52	0:08:56	Treadmil during lunch, 2% incline, 3 pull-ups, inclined mile 1
Nov 01 Wed	2.00	0:17:56	0:08:58	Treadmil during lunch, 2% incline, 3 pull-ups, inclined mile 1
Nov 02 Thu	2.00	0:18:43	0:09:21	Treadmil during lunch, 2% incline, 3 pull-ups
Nov 03 Fri	2.00	0:18:44	0:09:22	Treadmil during lunch, 2% incline, 3 pull-ups, core, push-ups
Nov 04 Sat	3.32	0:30:35	0:09:13	Morning run. Marina Del Rey with Q weekend getaway/Planta Dinner
Nov 05 Sun				3.3mi stationary bike, 1mi elliptical 22x1 rep 20 lbs curls. Hotel gym.	13.32		2:02:16
Nov 06 Mon				Walked dogs 1 mile. Under the weather. Sick fatigue, hamstrings?
Nov 07 Tue				Sick fatigue, hamstrings, covid symptoms, but negative test.
Nov 08 Wed				Sick fatigue, hamstrings?
Nov 09 Thu				Travel day
Nov 10 Fri	2.73	1:18:00	0:28:34	Convict Lake Hike in Mammoth Lakes with Qkatasha - distance?
Nov 11 Sat	7.01	0:02:33	0:00:22	Run Hike Convict Lake to Mildred Lake trail				1,266 ft
Nov 12 Sun				Travel day	9.74		1:20:33
Nov 13 Mon	2.00	0:18:47	0:09:24	treadmill during lunch
Nov 14 Tue	2.00	0:18:27	0:09:13	inclined TM run 2%, 1%, incline per mile, 4 pull-ups
Nov 15 Wed	2.01	0:19:04	0:09:29	2% incline mile 1, 8:49 mile 2, 4 pull-ups
Nov 16 Thu	2.00	0:18:44	0:09:22	2% incline 4 pull-ups
Nov 17 Fri	2.00	0:18:46	0:09:23	2% incline 4 pull-ups
Nov 18 Sat	4.13	0:38:10	0:09:14	hood run				128 ft
Nov 19 Sun				6.5mi onewheel	14.14		2:11:58
Nov 20 Mon	2.00	0:18:42	0:09:21	2% incline 4 pull-ups
Nov 21 Tue	2.00	0:18:42	0:09:21	2% incline 4 pull-ups, 15 push ups, core
Nov 22 Wed	2.00	0:18:43	0:09:21	2% incline, 4-pull-ups, walked dogs 1 mile
Nov 23 Thu	5.07	0:45:58	0:09:04	Outdoor run, some core work
Nov 24 Fri	2.00	0:18:30	0:09:15	2% incline 4 pull-ups
Nov 25 Sat				Sick with Covid
Nov 26 Sun				Sick with Covid	13.07		2:00:35
Nov 27 Mon				Sick with Covid
Nov 28 Tue				Sick with Covid
Nov 29 Wed				Rest, hurt back.
Nov 30 Thu	2.00	0:18:30	0:09:15	first mile 2% inclined.  Running with Covid
Dec 01 Fri	2.00	0:18:16	0:09:08	Day 7 with Covid better than day 6.  Four pull-ups. Inclined mile 1.
Dec 02 Sat	4.02	0:35:42	0:08:53	Hood run, walked dogs 1.5mi, christmas lights setup at home.
Dec 03 Sun					8.02		1:12:28
Dec 04 Mon	2.00	0:18:16	0:09:08	2.5% incline mile 1, 4 pull-ups.  Still covid positive.
Dec 05 Tue	2.00	0:18:15	0:09:07	2.0% incline mile 1, 4 pull-ups.  Push-ups, some core
Dec 06 Wed	2.00	0:18:53	0:09:26	2.0% inclined run.
Dec 07 Thu	2.00	0:18:16	0:09:08	2.0% incline mile 1, 4 pull-ups
Dec 08 Fri	2.00	0:18:46	0:09:23	2.0% incline mile 1, 4 pull-ups
Dec 09 Sat	4.06	0:36:04	0:08:53	Hood run
Dec 10 Sun				walked dogs a mile	14.06		2:08:30
Dec 11 Mon	2.00	0:18:45	0:09:22	3% incline, 2% incline, 4 pull-ups
Dec 12 Tue	2.00	0:18:45	0:09:22	3% inclined run, 4 pull-ups, side planks. Walked dogs 1.4 miles.
Dec 13 Wed	2.00	0:18:44	0:09:22	inclined run
Dec 14 Thu
Dec 15 Fri				Travel day
Dec 16 Sat				Redding, PA for Dad's 80th Birthday - stayed at Sanna's
Dec 17 Sun					6.00		0:56:14
Dec 18 Mon				Travel day
Dec 19 Tue				Recovery day
Dec 20 Wed				Rest, skin healing.  Tight right groin.
Dec 21 Thu	2.00	0:18:44	0:09:22	2% inclined run, 4 pull-ups, 10 push-ups
Dec 22 Fri
Dec 23 Sat	10.26	1:49:00	0:10:37	Morning run with Jerry		10.3		499 ft
Dec 24 Sun				Walked dogs a mile	12.26		2:07:44
Dec 25 Mon	1.01	0:09:25	0:09:19	Inclined run and walked dogs a mile, strength training
Dec 26 Tue	2.03	0:18:54	0:09:19	2% inclined run, 4 pull-ups
Dec 27 Wed
Dec 28 Thu	2.01	0:18:53	0:09:24	Inclined run during lunch, 20 pushups, core
Dec 29 Fri	2.00	0:18:47	0:09:24	Inclined run during lunch, 4 pullups, 20 pushups, core
Dec 30 Sat	3.36	0:33:16	0:09:54	Hotel Gym & strength training, walked dogs 1 mile after
Dec 31 Sun					10.41		1:39:15
total miles	913.09	147:41:50	total hrs		913.09	227.2	147:41:50	10,513 ft