| 2007 miles |
562.0 |
2015 miles |
830.9 |
(26 last yr) (10 or
more miles) Long Runs : |
13 |
|
|
|
|
Most miles/month |
164.9 |
| 2008 miles |
1005.0 |
2016
miles |
752.0 |
Hiking : |
4 |
January |
66.70 |
July |
49.41 |
Most miles/week |
47.0 |
| 2009 miles |
1026.5 |
2017
miles |
932.8 |
(3 last year) Tempo runs: |
3 |
February |
66.60 |
August |
58.00 |
Longest run |
30.0 |
| 2010 miles |
1229.0 |
2018 miles |
847.9 |
(0 last year) Injured Days: |
4 |
March |
82.70 |
September |
95.81 |
Altra Adam : |
551.53 |
| 2011 miles |
1343.0 |
Bike miles: |
11.0 |
(8 last year) Stride runs: |
4 |
April |
62.75 |
October |
78.90 |
AltraSamson 9.0 : |
248.70 |
| 2012 miles |
1286.3 |
PR's |
Ø last yr |
Sick day: |
10 |
May |
59.80 |
November |
84.50 |
Vibram
KSO Trek : |
220.28 |
| 2013 miles |
936.1 |
Races |
|
|
|
June |
71.62 |
December |
71.08 |
Vibram
Bikila LS : |
175.5 |
| 2014 miles |
958.8 |
Athlinks |
|
|
|
Weekly High: |
39.3 |
|
|
Asics Hyper XC : |
271.2 |
|
|
# of runs |
196 |
(213 last year) |
|
Neg Splits: |
2 |
Altra One: |
342.70 |
AltraSamson 9.5 : |
727.2 |
| |
|
0:27:00 |
|
Emil's TRAINING LOG 2018 |
|
|
|
Asics NF2 |
226.52 |
Best Crane Pose |
40 secs |
| Date |
Distance |
Time |
Pace |
Comments |
Mi/Wk |
LongRuns |
Hrs/Wk |
|
|
Best L-sit: |
35 secs |
| Jan 01 Mon |
3.10 |
0:23:36 |
0:07:37 |
Fantasy
Springs Resort Gym in Indio, CA |
|
|
|
|
|
|
|
| 1 @ 8:00 %1 incline |
| 2 @ 8:00 %1 incline |
| 3 @ 7:30 %1 incline |
| 15 pull-ups (5x1 set, 10x1 set) |
| Chest 10x2, 15x1 @ 80 Lbs |
| Jan 02 Tue |
4.15 |
0:33:26 |
0:08:03 |
Neighborhood
run: |
|
|
|
|
|
|
|
| 1 @ 8:10 |
| 2 @ 8:10 |
| 3 @ 7:50 |
| 4 @ 7:57 |
| 11 pull-ups |
| 10 sec frog stand |
| 15 dips to L-sit |
| Jan 03 Wed |
|
|
|
|
|
|
|
|
|
|
|
| Jan 04 Thu |
|
|
|
|
|
|
|
|
|
|
|
| Jan 05 Fri |
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 |
| 8 pull-ups |
| Butterfly Chest 10x1 @ 15 Lbs/arm |
| 15 Dip to L-Sit |
| 20 Straight Leg lifts |
| 10 sec Frog Stand |
| Jan 06 Sat |
|
|
|
|
|
|
|
|
|
|
|
| Jan 07 Sun |
8.10 |
1:06:38 |
0:08:14 |
Home
to Redondo Beach loop. Negative Split: |
18.35 |
8.1 |
2:26:40 |
|
|
|
|
| 1 @ 8:55 |
| 2 @ 8:24 |
| 3 @ 7:51 |
| 4 @ 8:19 (first half 0:33:29) |
| 5 @ 7:51 |
| 6 @ 7:58 |
| 7 @ 7:53 |
| 8.1 @ 8:06 (first half 0:31:48) |
| 20 second L-sit while waiting at Hawthorne street light |
| Jan 08 Mon |
|
|
|
|
|
|
|
|
|
|
|
| Jan 09 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 |
| 8 pull-ups |
| Butterfly Chest 20x1 reps @ 15 lbs/arm |
| Biceps Curl 5x5 reps @ 15 lbs/arm |
| 15 Dip to L-Sit |
| Jan 10 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 |
| 10 pull-ups |
| Butterfly Chest 20x1 reps @ 15 lbs/arm |
| Biceps Curl 8x3 reps @ 15 lbs/arm |
| 20 sec Frog Stand |
| Jan 11 Thu |
|
|
|
|
|
|
|
|
|
|
|
| Jan 12 Fri |
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 |
| 10 pull-ups |
| Butterfly Chest 20x1 reps @ 15 lbs/arm |
| Biceps Curl 5x3 reps & 8x1 rep @ 15 lbs/arm |
| 15 Dip to L-sit |
| 20 straight leg lifts |
| 20 sec Frog Stand x2 reps |
| Jan 13 Sat |
|
|
|
30
sec L-sit |
|
|
|
|
|
|
|
| Jan 14 Sun |
8.10 |
1:06:42 |
0:08:14 |
Home
to Redondo Beach 8 mile loop |
17.10 |
8.1 |
2:14:06 |
|
|
|
|
| 1 @ 8:45 |
| 2 @ 8:04 |
| 3 @ 8:39 |
| 4 @ 8:32 |
| 5 @ 7:57 |
| 6 @ 7:54 |
| 7 @ 8:29 |
| 8.1 @ 7:55 |
| 25 sec L-Sit while waiting @Crenshaw traffic light |
| 20 Butterfly Chest (20 x 1 reps @15 lbs/arm) |
| 32 Biceps Curl (8 x 4 reps & @15 lbs/arm) |
| 15 Dip to L-sit |
| 15, 10, 10 sec Frog Stands |
| Jan 15 Mon |
|
|
|
|
|
|
|
|
|
|
|
| Jan 16 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 |
| 3 x 5 reps pull-ups |
| Butterfly Chest 3 x 10 reps @ 15 lbs/arm |
| Biceps Curl 3 x 10 reps @ 15 lbs/arm |
| 15 Dip to L-sit |
| 25 straight leg lifts |
| 20 sec Frog Stand |
| Jan 17 Wed |
|
|
|
|
|
|
|
|
|
|
|
| Jan 18 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 strides @ 6:00 for 0.10 ea) |
| Pull-ups 3 x 5 reps |
| Butterfly Chest 3 x 12 reps @ 15 lbs/arm |
| Biceps Curl 3 x 10 reps @ 15 lbs/arm |
| 15 Dip to L-sit |
| 25 straight leg lifts |
| 20 sec Frog Stand |
| Jan 19 Fri |
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 |
| Pull-ups 3 x 5 reps |
| Butterfly Chest 3 x 12 reps @ 15 lbs/arm |
| Biceps Curl 3 x 10 reps @ 15 lbs/arm |
| 10 sec Frog Stand |
| Jan 20 Sat |
|
|
|
|
|
|
|
|
|
|
|
| Jan 21 Sun |
|
|
|
|
9.00 |
|
1:08:06 |
|
|
|
|
| Jan 22 Mon |
2.25 |
0:17:22 |
0:07:43 |
Home
Treadmill: |
|
|
|
|
|
|
|
| 1 @ 8:00 %1 incline |
| 2 @ 7:19 %1 incline |
| ¼ @ 7:19 %1 incline |
| Pull-ups 4 x 5 reps |
| Butterfly Chest 3 x 12 reps @ 15 lbs/arm |
| Biceps Curl 3 x 10 reps @ 15 lbs/arm |
| 10 Dip to L-sit |
| 25 straight leg lifts |
| Jan 23 Tue |
|
|
|
|
|
|
|
|
|
|
|
| Jan 24 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 |
| Pull-ups 4 x 5 reps |
| Push-up to L-sits 1 x 5 reps |
| Jan 25 Thu |
|
|
|
|
|
|
|
|
|
|
|
| Jan 26 Fri |
4.00 |
0:31:30 |
0:07:52 |
Neighborhood
run: |
|
|
|
|
|
|
|
| 1 @ 8:16 |
| 2 @ 7:40 |
| 3 @ 7:40 |
| 4 @ 7:38 |
| Jan 27 Sat |
|
|
|
|
|
|
|
|
|
|
|
| Jan 28 Sun |
8.00 |
1:04:35 |
0:08:04 |
Home
to Redondo and back |
17.25 |
8.0 |
2:16:27 |
|
|
|
|
| 1 @ 8:21 |
| 2 @ 7:58 |
| 3 @ 8:14 |
| 4 @ 8:06 |
| 5 @ 7:46 |
| 6 @ 8:06 |
| 7 @ 7:24 |
| 8 @ 8:06 |
| 2 L-sits at street lights, 15 secs, 10 secs |
| Jan 29 Mon |
2.00 |
0:16:00 |
0:08:00 |
Home
Treadmill recovery run, ran in Merrell Vapor Gloves (barefoot): |
|
|
|
|
|
|
|
| 1 @ 8:00 %1 incline |
| 2 @ 8:00 %1 incline |
| Pull-ups 4 x 5 reps |
| Butterfly Chest 1 x 10 reps @ 20 lbs/arm, 3 x 10 reps @ 15
lbs/arm |
| Biceps Curl 3 x 10 reps @ 20 lbs/arm |
| 15 Dips |
| 25 straight leg lifts |
| Jan 30 Tue |
|
|
|
|
|
|
|
|
|
|
|
| Jan 31 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 |
| Pull-ups 5 x 5 reps |
| Butterfly Chest 3 x 12 reps @ 15 lbs/arm |
| Biceps Curl 3 x 10 reps @ 15 lbs/arm |
| 25 straight leg lifts |
| Feb 01 Thu |
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 |
| Pull-ups 4 x 5 reps |
| Butterfly Chest 3 x 12 reps @ 15 lbs/arm |
| Biceps Curl 3 x 12 reps @ 15 lbs/arm |
| 25 straight leg lifts |
| Feb 02 Fri |
|
|
|
Pull-ups
8 & 5 reps |
|
|
|
|
|
|
|
| Butterfly Chest 3 x 10 reps @ 20 lbs/arm |
| Biceps Curl 3 x 12 reps @ 15 lbs/arm |
| Feb 03 Sat |
|
|
|
|
|
|
|
|
|
|
|
| Feb 04 Sun |
13.10 |
1:40:40 |
0:07:41 |
2018
Surf City Half-Marathon |
21.10 |
13.1 |
2:41:36 |
|
|
|
|
| 1 @ 7:34 |
| 2 @ 7:33 |
| 3 @ 7:35 |
| 4 @ 7:45 |
| 5 @ 7:15 |
| 6 @ 7:34 (first 6mi @ 7:33 ave pace) |
| 7 @ 7:39 |
| 8 @ 7:40 |
| 9 @ 7:58 |
| 10 @ 7:41 |
| 11 @ 7:49 |
| 12 @ 7:36 |
| 13 @ 7:20 (last 7mi @ 7:40 ave pace) |
| Division (M 40-44): 40 |
| Gender: 314 |
| Overall: 404 |
| Feb 05 Mon |
|
|
|
|
|
|
|
|
|
|
|
| Feb 06 Tue |
|
|
|
Pull-ups
3 x 5 reps |
|
|
|
|
|
|
|
| Butterfly Chest 3 x 10 reps @ 15 lbs/arm |
| Biceps Curl 4 x 10 reps @ 15 lbs/arm |
| 10 dips to L-Sit |
| 25 Straight Leg Lifts |
| 3 x 5 sec frog stand |
| Feb 07 Wed |
2.00 |
0:15:30 |
0:07:45 |
Home
Treadmill: |
|
|
|
|
|
|
|
| 1 @ 8:00 %1 incline |
| 2 @ 7:30 %1 incline |
| Pull-ups 4 x 5 reps |
| Butterfly Chest 3 x 12 reps @ 15 lbs/arm |
| Biceps Curl 4 x 12 reps @ 15 lbs/arm |
| 10 dips |
| 25 Straight Leg Lifts |
| Feb 08 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 |
| Pull-ups 3 x 5 reps |
| Butterfly Chest 4 x 12 reps @ 15 lbs/arm |
| Biceps Curl 3 x 12 reps @ 15 lbs/arm |
| 10 dips |
| 25 Straight Leg Lifts |
| Feb 09 Fri |
|
|
|
|
|
|
|
|
|
|
|
| Feb 10 Sat |
3.10 |
0:23:45 |
0:07:40 |
Home
Treadmill: |
|
|
|
|
|
|
|
| 1 @ 8:00 %1 incline |
| 2 @ 7:30 %1 incline |
| 3.1 @ 7:30 %1 incline |
| Pull-ups 4 x 5 reps |
| Butterfly Chest 3 x 10 reps @ 20 lbs/arm |
| Biceps Curl 3 x 10 reps @ 20 lbs/arm |
| 10 dips |
| 25 Straight Leg Lifts |
| Feb 11 Sun |
4.00 |
0:29:57 |
0:07:29 |
Home
Treadmill: |
12.10 |
|
1:32:01 |
|
|
|
|
| 1 @ 8:00 %1 incline |
| 2 @ 7:19 %1 incline |
| 3 @ 7:19 %1 incline |
| 4 @ 7:19 %1 incline |
| Pull-ups 3 x 8 reps |
| Butterfly Chest 3 x 10 reps @ 20 lbs/arm |
| Biceps Curl 3 x 10 reps @ 20 lbs/arm |
| 10 dips |
| 25 Straight Leg Lifts |
| Feb 12 Mon |
4.00 |
0:32:42 |
0:08:11 |
Neighborhood
run: |
|
|
|
|
|
|
|
| 1 @ 8:24 |
| 2 @ 8:05 |
| 3 @ 8:01 |
| 4 @ 7:59 |
| Feb 13 Tue |
4.00 |
0:32:22 |
0:08:06 |
Neighborhood
run, feeling a little fatigue today: |
|
|
|
|
|
|
|
| 1 @ 8:24 |
| 2 @ 8:04 |
| 3 @ 8:01 |
| 4 @ 7:53 |
| Butterfly Chest 2 x 10 reps @ 20 lbs/arm |
| Biceps Curl 2 x 10 reps @ 20 lbs/arm, 1 x 15 reps 15 lbs/arm |
| 10 dips |
| 25 Straight Leg Lifts |
| Feb 14 Wed |
3.00 |
0:22:49 |
0:07:36 |
Home
Treadmill: |
|
|
|
|
|
|
|
| 1 @ 8:00 |
| 2 @ 7:30 |
| 3 @ 7:19 |
| Butterfly Chest 3 x 15 reps @ 15 lbs/arm |
| Biceps Curl 3 x 15 reps @ 15 lbs/arm |
| Pull-ups 3 x 8 reps |
| 10 dips |
| 25 Straight Leg Lifts |
| Feb 15 Thu |
3.00 |
0:22:17 |
0:07:26 |
Home
Treadmill: |
|
|
|
|
|
|
|
| 1 @ 8:00 |
| 2 @ 7:19 |
| 3 @ 6:58 |
| Butterfly Chest 3 x 15 reps @ 15 lbs/arm |
| Biceps Curl 3 x 15 reps @ 15 lbs/arm |
| Pull-ups 3 x 8 reps |
| 10 dips |
| 25 Straight Leg Lifts |
| Feb 16 Fri |
|
|
|
|
|
|
|
|
|
|
|
| Feb 17 Sat |
3.10 |
0:22:59 |
0:07:25 |
Home
Treadmill: |
|
|
|
|
|
|
|
| 1 @ 8:00 |
| 2 @ 7:08 |
| 3 @ 7:08 |
| Butterfly Chest 3 x 15 reps @ 15 lbs/arm |
| Biceps Curl 4 x 15 reps @ 15 lbs/arm |
| Pull-ups 3 x 8 reps |
| 10 dips |
| 25 Straight Leg Lifts |
| 10 sec crow pose |
| Feb 18 Sun |
4.00 |
0:29:27 |
0:07:22 |
Home
Treadmill: |
21.10 |
|
2:42:36 |
|
|
|
|
| 1 @ 8:00 %1 incline |
| 2 @ 7:08 %1 incline |
| 3 @ 7:08 %1 incline |
| 4 @ 7:08 %1 incline |
| Butterfly Chest 3 x 15 reps @ 15 lbs/arm, 1 x 10 reps @ 20
lbs/arm |
| Biceps Curl 4 x 15 reps @ 15 lbs/arm |
| Pull-ups 3 x 8 reps |
| 10 dips |
| 25 Straight Leg Lifts |
| 10 sec crow pose |
| Feb 19 Mon |
|
|
|
|
|
|
|
|
|
|
|
| Feb 20 Tue |
3.00 |
0:22:06 |
0:07:22 |
Home
Treadmill: |
|
|
|
|
|
|
|
| 1 @ 8:00 %1 incline |
| 2 @ 7:08 %1 incline |
| 3 @ 6:58 %1 incline |
| Butterfly Chest 3 x 15 reps @ 15 lbs/arm |
| Biceps Curl 3 x 15 reps @ 15 lbs/arm |
| Pull-ups 3 x 8 reps |
| 10 dips |
| 25 Straight Leg Lifts |
| 10 sec crow pose |
| Feb 21 Wed |
3.00 |
0:22:16 |
0:07:25 |
Home
Treadmill: (Injured left side rib cage/lung pain) |
|
|
|
|
|
|
|
| 1 @ 8:00 %1 incline |
| 2 @ 7:08 %1 incline |
| 3 @ 7:08 %1 incline |
| Biceps Curl 3 x 15 reps @ 15 lbs/arm |
| Hollow body holds |
| Feb 22 Thu |
|
|
|
Injured |
|
|
|
|
|
|
|
| Feb 23 Fri |
|
|
|
Injured |
|
|
|
|
|
|
|
| Feb 24 Sat |
6.20 |
0:44:59 |
0:07:15 |
Rose
Bowl 10K - Awesome 80's Run: |
|
|
|
|
|
|
|
| 1 @ 7:36 |
| 2 @ 7:29 |
| 3 @ 6:56 |
| 4 @ 7:26 |
| 5 @ 7:28 |
| 6.2 @ 6:55 |
| Division (M45-49): 4 |
| Overall: 11 |
| Sex Place: 10 |
| Feb 25 Sun |
2.00 |
0:15:30 |
0:07:45 |
Home
Gym |
14.20 |
|
1:44:51 |
|
|
|
|
| 1 @ 8:00 %1 incline |
| 2 @ 7:08 %1 incline |
| 10 push ups |
| 2 x 5 reps pull-ups |
| Feb 26 Mon |
|
|
|
|
|
|
|
|
|
|
|
| Feb 27 Tue |
|
|
|
|
|
|
|
|
|
|
|
| Feb 28 Wed |
3.10 |
0:22:38 |
0:07:18 |
Home
Treadmill: (Injured left side rib cage/lung pain) |
|
|
|
|
|
|
|
| 1 @ 8:00 %1 incline |
| 2 @ 7:30 %1 incline |
| 3 @ 7:08 %1 incline |
| Pull-ups 3 x 8 reps |
| Biceps Curl 3 x 15 reps @ 15 lbs/arm |
| 40 sec Hollow body hold & core work |
| Mar 01 Thu |
4.00 |
0:31:13 |
0:07:48 |
Neighborhood
run: |
|
|
|
|
|
|
|
| 1 @ 8:09 |
| 2 @ 7:48 |
| 3 @ 7:38 |
| 4 @ 7:34 |
| Mar 02 Fri |
3.00 |
0:22:16 |
0:07:25 |
Home
Gym |
|
|
|
|
|
|
|
| 1 @ 8:00 %1 incline |
| 2 @ 7:08 %1 incline |
| 3 @ 7:08 %1 incline |
| 3 x 20 reps single leg bridges & core work |
| Mar 03 Sat |
|
|
|
|
|
|
|
|
|
|
|
| Mar 04 Sun |
8.00 |
1:07:41 |
0:08:28 |
Home
to Redondo loop (temp 50º): |
18.10 |
8.0 |
2:23:48 |
|
|
|
|
| 1 @ 8:41 |
| 2 @ 7:57 |
| 3 @ 8:40 |
| 4 @ 8:15 |
| 5 @ 8:23 |
| 6 @ 8:42 |
| 7 @ 8:19 |
| 8 @ 8:25 |
| Mar 05 Mon |
|
|
|
|
|
|
|
|
|
|
|
| Mar 06 Tue |
4.00 |
0:31:21 |
0:07:50 |
Neighborhood
run: |
|
|
|
|
|
|
|
| 1 @ 8:06 |
| 2 @ 7:45 |
| 3 @ 7:38 |
| 4 @ 7:39 |
| Mar 07 Wed |
|
|
|
Pull-ups
1 x 5 reps |
|
|
|
|
|
|
|
| Biceps Curl 3 x 12 reps @ 15 lbs/arm |
| 20 straight leg lifts |
| Mar 08 Thu |
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 |
| Biceps Curl 2 x 15 reps, 1 x 20 reps @ 15 lbs/arm |
| Pull-ups 3 x 8 reps |
| 25 Straight Leg Lifts |
| Mar 09 Fri |
|
|
|
|
|
|
|
|
|
|
|
| Mar 10 Sat |
3.00 |
0:22:49 |
0:07:36 |
Home
Treadmill: |
|
|
|
|
|
|
|
| 1 @ 8:00 %1 incline |
| 2 @ 8:00 %1 incline |
| 3 @ 7:19 %1 incline |
| Biceps Curl 2 x 15 reps, 1 x 20 reps @ 15 lbs/arm |
| Pull-ups 3 x 8 reps |
| 25 Straight Leg Lifts |
| 6 push-up to L-Sit on parallelettes, crow pose practice. |
| Mar 11 Sun |
12.00 |
1:42:39 |
0:08:33 |
Home
to Redondo and back |
22.00 |
12.0 |
3:00:08 |
|
|
|
|
| 1 @ 8:39 |
| 2 @ 8:30 |
| 3 @ 8:17 |
| 4 @ 8:00 |
| 5 @ 7:56 |
| 6 @ 8:34 |
| 7 @ 8:24 |
| 8 @ 8:45 |
| 9 @ 8:29 |
| 10 @ 8:05 |
| 11 @ 8:57 |
| 12 @ 9:15 |
| Mar 12 Mon |
|
|
|
|
|
|
|
|
|
|
|
| Mar 13 Tue |
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 |
| Biceps Curl 3 x 15 reps @15 lbs/arm |
| Pull-ups 4 x 5 reps |
| 25 Straight Leg Lifts |
| 5 push-up to L-Sit on parallelettes, crow pose practice. |
| Mar 14 Wed |
|
|
|
|
|
|
|
|
|
|
|
| Mar 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 |
| Biceps Curl 2 x 15 reps, 1 x 20 reps @ 15 lbs/arm |
| Pull-ups 3 x 5 reps |
| 25 Straight Leg Lifts |
| 6 push-up to L-Sit on parallelettes, 10 sec crow pose. |
| Mar 16 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 |
| Biceps Curl 2 x 15 reps, 1 x 20 reps @ 15 lbs/arm |
| Pull-ups 4 x 5 reps |
| 25 Straight Leg Lifts |
| 6 push-up to L-Sit on parallelettes, crow pose.practice. |
| Mar 17 Sat |
|
|
|
|
|
|
|
|
|
|
|
| Mar 18 Sun |
5.00 |
0:36:57 |
0:07:23 |
Home
Treadmill 5mi Tempo run: |
14.00 |
|
1:44:51 |
|
|
|
|
| 1 @ 8:00 %1 incline |
| 2 @ 7:19 %1 incline |
| 3 @ 7:19 %1 incline |
| 4 @ 7:19 %1 incline |
| ½ @ 6:40 %1 incline |
| ½ @ 7:19 %1 incline |
| Biceps Curl 3 x 15 reps, 1 x 20 reps @ 15 lbs/arm |
| Pull-ups 7 x 5 reps |
| 25 Straight Leg Lifts |
| 6 push-up to L-Sit on parallelettes, crow pose 10 sec practice. |
| Mar 19 Mon |
3.10 |
0:23:10 |
0:07:28 |
Home
Treadmill: |
|
|
|
|
|
|
|
| 1 @ 8:00 %1 incline |
| 2 @ 7:30 %1 incline |
| 3.1 @ 6:58 %1 incline |
| Biceps Curl 2 x 15 reps, 1 x 20 reps @ 15 lbs/arm |
| 25 Straight Leg Lifts |
| 6 push-up to L-Sit on parallelettes, 10 sec crow pose practice. |
| Mar 20 Tue |
3.10 |
0:23:10 |
0:07:28 |
Home
Treadmill: |
|
|
|
|
|
|
|
| 1 @ 8:00 %1 incline |
| 2 @ 7:30 %1 incline |
| 3.1 @ 6:58 %1 incline |
| Biceps Curl 3 x 20 reps @15 lbs/arm |
| Mar 21 Wed |
|
|
|
|
|
|
|
|
|
|
|
| Mar 22 Thu |
3.10 |
0:23:14 |
0:07:30 |
Home
Treadmill: |
|
|
|
|
|
|
|
| 1 @ 8:00 %1 incline |
| 2 @ 7:19 %1 incline |
| 3 @ 7:19 %1 incline, last 0.10 @ 6:00 pace |
| Biceps Curl 2 x 10 reps @20 lbs/arm, 1 x 20 reps @15 lbs/arm |
| 25 Straight Leg Lifts |
| 5 push-up to L-Sit on parallelettes, crow pose practice. |
| Mar 23 Fri |
3.10 |
0:23:03 |
0:07:26 |
Home
Treadmill: |
|
|
|
|
|
|
|
| 1 @ 8:00 %1 incline |
| 2 @ 7:19 %1 incline |
| 3 @ 7:19 %1 incline, last 0.10 @ 6:00 pace |
| Biceps Curl 2 x 10 reps @20 lbs/arm, 1 x 20 reps @15 lbs/arm |
| 25 Straight Leg Lifts |
| 5 push-up to L-Sit on parallelettes, crow pose practice. |
| Mar 24 Sat |
|
|
|
|
|
|
|
|
|
|
|
| Mar 25 Sun |
10.00 |
1:27:36 |
0:08:46 |
Home
to Redondo loop (temp 55º) - this is the moving time: |
22.40 |
10.0 |
3:00:13 |
|
|
|
|
| 1 @ 9:05 |
| 2 @ 8:27 |
| 3 @ 9:13 |
| 4 @ 8:32 |
| 5 @ 7:57 |
| 6 @ 8:39 (Sprinted up double step on Ave C Stairs) |
| 7 @ 8:24 |
| 8 @ 9:58 (30 second L-Sit at Hawthorne street light) |
| 9 @ 8:35 |
| 10 @ 8:09 |
| Mar 26 Mon |
|
|
|
|
|
|
|
|
|
|
|
| Mar 27 Tue |
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, last 0.10 @ 6:00 pace |
| Biceps Curl 3 x 20 reps @15 lbs/arm |
| Pull-ups 3 x 5 reps |
| 5 push-up to L-Sit on parallelettes, crow pose practice. |
| Mar 28 Wed |
|
|
|
|
|
|
|
|
|
|
|
| Mar 29 Thu |
|
|
|
|
|
|
|
|
|
|
|
| Mar 30 Fri |
3.10 |
0:23:10 |
0:07:28 |
Home
Treadmill: |
|
|
|
|
|
|
|
| 1 @ 8:00 %1 incline |
| 2 @ 7:19 %1 incline |
| 3 @ 7:08 %1 incline, last 0.10 @ 6:00 pace |
| Biceps Curl 3 x 20 reps @15 lbs/arm |
| Pull-ups 3 x 5 reps |
| 25 Straight Leg Lifts |
| 5 push-up to L-Sit on parallelettes, 15 sec crow pose practice. |
| Mar 31 Sat |
|
|
|
|
|
|
|
|
|
|
|
| Apr 01 Sun |
3.10 |
0:23:14 |
0:07:30 |
Home
Treadmill: |
9.30 |
|
1:09:57 |
|
|
|
|
| 1 @ 8:00 %1 incline |
| 2 @ 7:30 %1 incline |
| 3 @ 7:08 %1 incline, last 0.10 @ 6:00 pace |
| Biceps Curl 3 x 20 reps @15 lbs/arm |
| Pull-ups 3 x 5 reps |
| 25 Straight Leg Lifts |
| 5 push-up to L-Sit on parallelettes, 10 sec crow pose practice. |
| Hallow body hold practice |
| Apr 02 Mon |
|
|
|
|
|
|
|
|
|
|
|
| Apr 03 Tue |
|
|
|
|
|
|
|
|
|
|
|
| Apr 04 Wed |
3.10 |
0:22:59 |
0:07:25 |
Home
Treadmill: |
|
|
|
|
|
|
|
| 1 @ 8:00 %1 incline |
| 2 @ 7:19 %1 incline |
| 3.1 @ 6:58 %1 incline |
| Biceps Curl 3 x 20 reps @15 lbs/arm |
| Pull-ups 3 x 5 reps |
| 25 Straight Leg Lifts |
| 5 push-up to L-Sit on parallelettes, crow pose practice. |
| Hallow body hold practice |
| Apr 05 Thu |
3.10 |
0:23:31 |
0:07:35 |
Home
Treadmill: |
|
|
|
|
|
|
|
| 1 @ 8:00 %1 incline |
| 2 @ 7:19 %1 incline |
| 3.1 @ 6:58 %1 incline |
| Biceps Curl 3 x 20 reps @15 lbs/arm |
| Pull-ups 3 x 5 reps |
| Butterfly Chest 3 x 15 reps @ 15 lbs/arm |
| 2 x 1 minute reps Side Panks with oblique crunch every 10 secs |
| Apr 06 Fri |
|
|
|
|
|
|
|
|
|
|
|
| Apr 07 Sat |
3.10 |
0:23:21 |
0:07:32 |
Home
Treadmill: |
|
|
|
|
|
|
|
| 1 @ 8:00 %1 incline |
| 2 @ 7:19 %1 incline |
| 3.1 @ 7:08 %1 incline |
| Biceps Curl 3 x 20 reps @15 lbs/arm |
| Pull-ups 3 x 5 reps |
| 5 push-up to L-Sit on parallelettes, crow pose practice. |
| 2 x 1 minute reps Side Panks with oblique crunch every 10 secs |
| Apr 08 Sun |
10.20 |
1:23:53 |
0:08:13 |
Redondo
to Manhattan Beach loop: |
19.50 |
10.2 |
2:33:44 |
|
|
|
|
| 1 @ 8:21 |
| 2 @ 8:00 |
| 3 @ 7:51 |
| 4 @ 9:01 |
| 5 @ 7:52 |
| 6 @ 7:56 |
| 7 @ 8:15 |
| 8 @ 8:02 |
| 9 @ 8:13 |
| 10 @ 8:01 |
| 11 @ 1:30 |
| 72 Ave C stairs, double step run at the end. |
| 18 sec L-sit |
| Apr 09 Mon |
|
|
|
|
|
|
|
|
|
|
|
| Apr 10 Tue |
|
|
|
|
|
|
|
|
|
|
|
| Apr 11 Wed |
3.10 |
0:23:21 |
0:07:32 |
Home
Treadmill: |
|
|
|
|
|
|
|
| 1 @ 8:00 %1 incline |
| 2 @ 7:30 %1 incline |
| 3.1 @ 7:08 %1 incline |
| Biceps Curl 3 x 20 reps @15 lbs/arm |
| Pull-ups 3 x 5 reps |
| 25 Straight leg lifts. |
| 2 x 1 minute reps Side Panks with oblique crunch every 10 secs |
| Apr 12 Thu |
3.10 |
0:23:21 |
0:07:32 |
Home
Treadmill: |
|
|
|
|
|
|
|
| 1 @ 8:00 %1 incline |
| 2 @ 7:30 %1 incline |
| 3.1 @ 7:08 %1 incline |
| Biceps Curl 3 x 15 reps @15 lbs/arm |
| Butterfly Chest 10x3 @ 15 Lbs/arm |
| 2 x 1 minute reps Side Panks with oblique crunch every 10 secs |
| Apr 13 Fri |
|
|
|
|
|
|
|
|
|
|
|
| Apr 14 Sat |
3.10 |
0:23:10 |
0:07:28 |
Home
Treadmill: |
|
|
|
|
|
|
|
| 1 @ 8:00 %1 incline |
| 2 @ 7:19 %1 incline |
| 3.1 @ 7:08 %1 incline |
| Biceps Curl 2 x 10 reps @20 lbs/arm, 1 x 20 reps @15 lbs/arm |
| Pull-ups 3 x 5 reps |
| 30 Straight leg lifts. |
| Apr 15 Sun |
4.10 |
0:32:27 |
0:07:55 |
Home
to Wilson park loops and back |
13.40 |
|
1:42:19 |
|
|
|
|
| 1 @ 8:07 |
| 2 @ 7:57 |
| 3 @ 7:49 |
| 4.1 @ 7:39 |
| Biceps Curl 3 x 20 reps @15 lbs/arm |
| 3 x 10 reps Side Panks oblique crunches |
| Apr 16 Mon |
|
|
|
|
|
|
|
|
|
|
|
| Apr 17 Tue |
3.00 |
0:22:49 |
0:07:36 |
Home
Treadmill: |
|
|
|
|
|
|
|
| 1 @ 8:00 %1 incline |
| 2 @ 7:19 %1 incline |
| 3.1 @ 7:08 %1 incline |
| Biceps Curl 2 x 10 reps @20 lbs/arm, 1 x 20 reps @15 lbs/arm |
| Butterfly Chest 3 x 20 reps @ 15 Lbs/arm |
| Apr 18 Wed |
|
|
|
|
|
|
|
|
|
|
|
| Apr 19 Thu |
3.10 |
0:23:21 |
0:07:32 |
Home
Treadmill: |
|
|
|
|
|
|
|
| 1 @ 8:00 %1 incline |
| 2 @ 7:30 %1 incline |
| 3.1 @ 7:08 %1 incline |
| Biceps Curl 3 x 20 reps @15 lbs/arm |
| Push-up to L-Sit 1 x 5 reps, Crow pose practice |
| Pull-ups 3 x 5 reps |
| Apr 20 Fri |
3.10 |
0:23:18 |
0:07:31 |
Home
Treadmill: |
|
|
|
|
|
|
|
| 1 @ 8:00 %1 incline |
| 2 @ 7:30 %1 incline |
| 3 @ 7:08 %1 incline, 0.10 @ 6:40 pace |
| Biceps Curl 3 x 20 reps @15 lbs/arm |
| Crow pose practice |
| Pull-ups 3 x 5 reps |
| Dragonflag practice 3 reps |
| Apr 21 Sat |
|
|
|
|
|
|
|
|
|
|
|
| Apr 22 Sun |
4.25 |
0:33:51 |
0:07:58 |
Home
to Wilson park loops and back |
13.45 |
|
1:43:19 |
|
|
|
|
| 1 @ 8:31 |
| 2 @ 7:55 |
| 3 @ 7:48 |
| 4 @ 7:28 |
| ¼ @ 7:20 pace |
| Biceps Curl 3 x 20 reps @15 lbs/arm |
| 2 x 1 minute reps Side Panks with oblique crunch every 10 secs |
| Butterfly Chest 3 x 20 reps @ 15 lbs/arm |
| Dragonflag practice 5 reps |
| Apr 23 Mon |
|
|
|
|
|
|
|
|
|
|
|
| Apr 24 Tue |
|
|
|
|
|
|
|
|
|
|
|
| Apr 25 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, 0.10 @ 6:40 pace |
| Biceps Curl 3 x 20 reps @15 lbs/arm |
| Crow pose practice |
| Pull-ups 3 x 5 reps |
| Hip flexor straight leg lifts 2 x 10 reps |
| Apr 26 Thu |
|
|
|
|
|
|
|
|
|
|
|
| Apr 27 Fri |
3.10 |
0:23:21 |
0:07:32 |
Home
Treadmill: |
|
|
|
|
|
|
|
| 1 @ 8:00 %1 incline |
| 2 @ 7:30 %1 incline |
| 3.1 @ 7:08 %1 incline |
| Biceps Curl 4 x 15 reps @15 lbs/arm |
| Pull-ups 3 x 5 reps |
| Butterfly Chest 3 x 15 reps @15 lbs/arm |
| Dragonflag practice 5 reps |
| Crow pose practice |
| Apr 28 Sat |
3.10 |
0:23:18 |
0:07:31 |
Home
Treadmill: |
|
|
|
|
|
|
|
| 1 @ 8:00 %1 incline |
| 2 @ 7:30 %1 incline |
| 3.1 @ 7:08 %1 incline |
| Biceps Curl 4 x 20 reps @15 lbs/arm |
| 2 x 1 minute reps Side Panks with oblique crunch every 10 secs |
| Crow pose practice |
| Apr 29 Sun |
4.00 |
0:31:36 |
0:07:54 |
Home
to Wilson park loops and back |
13.30 |
|
1:41:36 |
|
|
|
|
| 1 @ 8:16 |
| 2 @ 7:50 |
| 3 @ 7:31 |
| 4 @ 7:38 |
| Biceps Curl 4 x 20 reps @15 lbs/arm |
| Butterfly Chest 3 x 15 reps @15 lbs/arm |
| Apr 30 Mon |
|
|
|
|
|
|
|
|
|
|
|
| May 01 Tue |
3.10 |
0:23:18 |
0:07:31 |
Home
Treadmill: |
|
|
|
|
|
|
|
| 1 @ 8:00 %1 incline |
| 2 @ 7:30 %1 incline |
| 3 @ 7:08 %1 incline, 0.10 @ 6:40 pace |
| Biceps Curl 3 x 20 reps @15 lbs/arm |
| Seated Leg Lifts 3 x 10 reps (on floor) |
| Pull-ups 3 x 5 reps |
| Butterfly Chest 3 x 15 reps @15 lbs/arm |
| May 02 Wed |
3.10 |
0:23:18 |
0:07:31 |
Home
Treadmill: |
|
|
|
|
|
|
|
| 1 @ 8:00 %1 incline |
| 2 @ 7:30 %1 incline |
| 3 @ 7:08 %1 incline, 0.10 @ 6:40 pace |
| Biceps Curl 3 x 10 reps @20 lbs/arm |
| Straight leg lifts 1 x 25 reps (on power tower) |
| Pull-ups 3 x 8 reps |
| 2 x 1 minute reps Side Panks with oblique crunch every 10 secs |
| May 03 Thu |
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 |
| Biceps Curl 3 x 10 reps @20 lbs/arm |
| Hanging straight leg lifts 1 x 8 reps |
| planch push-up to L-sit 1 x 5 reps |
| Dragonflag practice 1 reps |
| May 04 Fri |
3.10 |
0:22:59 |
0:07:25 |
Home
Treadmill: |
|
|
|
|
|
|
|
| 1 @ 8:00 %1 incline |
| 2 @ 7:30 %1 incline |
| 3 @ 7:08 %1 incline |
| Biceps Curl 3 x 10 reps @20 lbs/arm |
| Butterfly Chest 3 x 12 reps @20 lbs/arm |
| Chin-ups 3 x 8 reps |
| May 05 Sat |
|
|
|
|
|
|
|
|
|
|
|
| May 06 Sun |
4.00 |
0:31:04 |
0:07:46 |
Neighborhood
run (feel heavy after last Alan & Jillian's wedding): |
16.40 |
|
2:04:00 |
|
|
|
|
| 1 @ 8:10 |
| 2 @ 7:44 |
| 3 @ 7:36 |
| 4 @ 7:19 |
| Seated Leg Lifts 3 x 10 reps (on floor) |
| L-Sit 20 sec x 1 rep, additional core work, stretches. |
| May 07 Mon |
|
|
|
|
|
|
|
|
|
|
|
| May 08 Tue |
|
|
|
|
|
|
|
|
|
|
|
| May 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 pace |
| Biceps Curl 3 x 15 reps @15 lbs/arm |
| Pull-ups 3 x 8 reps |
| Butterfly Chest 3 x 15 reps @15 lbs/arm |
| May 10 Thu |
3.10 |
0:22:15 |
0:07:11 |
Home
Treadmill: |
|
|
|
|
|
|
|
| 1 @ 8:00 %1 incline |
| ½ @ 7:30 %1 incline |
| ½ @ 7:30 %4 incline |
| ½ @ 6:31 %1 incline |
| 0.60 @ 6:58 %1 incline |
| 10 Dips to L-sits |
| Seated Leg Lifts 3 x 10 reps (on floor) |
| May 11 Fri |
3.10 |
0:23:21 |
0:07:32 |
Home
Treadmill: |
|
|
|
|
|
|
|
| 1 @ 8:00 %1 incline |
| 2 @ 7:30 %1 incline |
| 3.1 @ 7:08 %1 incline |
| planch push-up to L-sit 1 x 5 reps |
| May 12 Sat |
3.10 |
0:22:28 |
0:07:15 |
Home
Treadmill: |
|
|
|
|
|
|
|
| 1 @ 8:00 %1 incline |
| 2 @ 7:30 %1 incline |
| 3 @ 6:58 %1 incline |
| Biceps Curl 3 x 20 reps @15 lbs/arm |
| Butterfly Chest 3 x 20 reps @15 lbs/arm |
| Dip to L-Sit 1 x 10 reps |
| May 13 Sun |
|
|
|
|
12.40 |
|
1:31:18 |
|
|
|
|
| May 14 Mon |
|
|
|
|
|
|
|
|
|
|
|
| May 15 Tue |
3.10 |
0:23:40 |
0:07:38 |
Home
Treadmill: |
|
|
|
|
|
|
|
| 1 @ 8:00 %1 incline |
| 2 @ 7:30 %1 incline |
| 3.1 @ 6:58 %1 incline |
| Pull-ups 3 x 8 reps |
| Biceps Curl 3 x 20 reps @15 lbs/arm |
| some Core work |
| May 16 Wed |
3.10 |
0:22:58 |
0:07:25 |
Home
Treadmill: |
|
|
|
|
|
|
|
| 1 @ 8:00 %1 incline |
| 2 @ 8:00 %1 incline |
| 3.1 @ 6:58 %1 incline |
| Butterfly Chest 3 x 15 reps @20 lbs/arm |
| May 17 Thu |
3.10 |
0:23:10 |
0:07:28 |
Home
Treadmill: |
|
|
|
|
|
|
|
| 1 @ 8:00 %1 incline |
| 2 @ 7:30 %1 incline |
| 3.1 @ 6:58 %1 incline |
| Biceps Curl 3 x 10 reps @20 lbs/arm |
| Pull-ups 3 x 8 reps |
| Core work |
| May 18 Fri |
|
|
|
|
|
|
|
|
|
|
|
| May 19 Sat |
|
|
|
|
|
|
|
|
|
|
|
| May 20 Sun |
3.10 |
0:23:10 |
0:07:28 |
Home
Treadmill: |
12.40 |
|
1:32:58 |
|
|
|
|
| 1 @ 8:00 %1 incline |
| 2 @ 7:30 %1 incline |
| 3 @ 6:58 %1 incline |
| Biceps Curl 3 x 20 reps @15 lbs/arm |
| Butterfly Chest 3 x 20 reps @15 lbs/arm |
| Pull-ups 3 x 8 reps |
| Core work |
| May 21 Mon |
3.10 |
0:23:21 |
0:07:32 |
Home
Treadmill: |
|
|
|
|
|
|
|
| 1 @ 8:00 %1 incline |
| 2 @ 7:30 %1 incline |
| 3.1 @ 7:08 %1 incline |
| Biceps Curl 3 x 20 reps @15 lbs/arm (25 reps for last set) |
| 5 push-up to L-Sit on parallelettes |
| Core work - hallow body holds |
| May 22 Tue |
|
|
|
|
|
|
|
|
|
|
|
| May 23 Wed |
3.10 |
0:23:14 |
0:07:30 |
Home
Treadmill: |
|
|
|
|
|
|
|
| 1 @ 8:00 %1 incline |
| 2 @ 7:30 %1 incline |
| 3.1 @ 7:08 %1 incline |
| Biceps Curl 3 x 20 reps @15 lbs/arm (25 reps for last set) |
| 5 push-up to L-Sit on parallelettes |
| Pull-ups 3 x 8 reps |
| May 24 Thu |
|
|
|
|
|
|
|
|
|
|
|
| May 25 Fri |
3.10 |
0:23:10 |
0:07:28 |
Home
Treadmill: |
|
|
|
|
|
|
|
| 1 @ 8:00 %1 incline |
| 2 @ 7:30 %1 incline |
| 3.1 @ 7:08 %1 incline |
| Biceps Curl 3 x 10 reps @20 lbs/arm |
| Crow Pose Practice |
| Pull-ups 3 x 8 reps |
| May 26 Sat |
3.10 |
0:22:59 |
0:07:25 |
Home
Treadmill: |
|
|
|
|
|
|
|
| 1 @ 8:00 %1 incline |
| 2 @ 7:19 %1 incline |
| 3.1 @ 6.58 %1 incline |
| Seated Leg Lifts 5 x 10 reps (on floor) |
| Crow Pose Practice |
| May 27 Sun |
|
|
|
|
12.40 |
|
1:32:44 |
|
|
|
|
| May 28 Mon |
|
|
|
|
|
|
|
|
|
|
|
| May 29 Tue |
3.10 |
0:23:45 |
0:07:40 |
Home
Treadmill: |
|
|
|
|
|
|
|
| 1 @ 8:00 %1 incline |
| 2 @ 7:30 %1 incline |
| 3.1 @ 7:30 %3 incline |
| Crow Pose Practice |
| Pull-ups 3 x 8 reps |
| Biceps Curl 3 x 10 reps @20 lbs/arm |
| May 30 Wed |
3.10 |
0:23:10 |
0:07:28 |
Home
Treadmill: |
|
|
|
|
|
|
|
| 1 @ 8:00 with %1 incline |
| 2 @ 7:30 with 4% incline |
| 3.1 @ 6:58 with %1 incline |
| 2 x 1 minute reps Side Panks with oblique crunch every 10 secs |
| Seated Leg Lifts 3 x 10 reps (on floor) |
| Biceps Curl 3 x 20 reps @15 lbs/arm |
| May 31 Thu |
3.10 |
0:23:37 |
0:07:37 |
Home
Treadmill: |
|
|
|
|
|
|
|
| 1 @ 8:00 with %1 incline |
| 2 @ 8:00 with 6% incline |
| ½ @ 6:40 with %1 incline |
| 0.60 @ 7:08 with %1 incline |
| Core work |
| Pull-ups 3 x 8 reps |
| Biceps Curl 3 x 20 reps @15 lbs/arm |
| Jun 01 Fri |
|
|
|
|
|
|
|
|
|
|
|
| Jun 02 Sat |
|
|
|
|
|
|
|
|
|
|
|
| Jun 03 Sun |
|
|
|
|
9.30 |
|
1:10:32 |
|
|
|
|
| Jun 04 Mon |
3.10 |
0:23:00 |
0:07:25 |
Home
Treadmill: |
|
|
|
|
|
|
|
| 1 @ 8:00 with 1% incline |
| 2 @ 7:30 with 1% incline |
| 0.60 @ 7:30 with 1% incline |
| ½ @ 7:30 with %6 incline |
| Core work |
| Pull-ups 3 x 8 reps |
| Biceps Curl 2 x 20 reps @15 lbs/arm, 1 x 25 reps @15 lbs/arm |
| Jun 05 Tue |
|
|
|
|
|
|
|
|
|
|
|
| Jun 06 Wed |
3.10 |
0:23:15 |
0:07:30 |
Home
Treadmill: |
|
|
|
|
|
|
|
| 1 @ 8:00 with 1% incline |
| 1.5 @ 7:30 with 1% incline |
| 0.60 @ 6:40 with 1% incline |
| Core work |
| Pull-ups 3 x 8 reps |
| Biceps Curl 2 x 20 reps @15 lbs/arm, 1 x 25 reps @15 lbs/arm |
| Crow pose sets: 20
seconds, 15 seconds |
| Single Leg Bridges 3 x 20 reps |
| Jun 07 Thu |
3.10 |
0:23:10 |
0:07:28 |
Home
Treadmill: |
|
|
|
|
|
|
|
| 1 @ 8:00 with 1% incline |
| 2 @ 7:30 with 1% incline |
| 3.1 @ 6:58 with 1% incline |
| Core work |
| Biceps Curl 2 x 20 reps @15 lbs/arm, 1 x 25 reps @15 lbs/arm |
| Crow pose sets: 20
seconds, 10 seconds |
| Dip to L-Sit: 10 x 1 rep |
| Jun 08 Fri |
3.10 |
0:23:39 |
0:07:38 |
Home
Treadmill: |
|
|
|
|
|
|
|
| 1 @ 8:00 with 1% incline |
| ½ @ 7:30 with 1% incline |
| ½ @ 7:08 with 1% incline |
| 1.1 @ 6:40 with 1% incline |
| Biceps curls 2 x 20 reps @15lbs, 1 x 25 reps @15lbs |
| core work |
| 25 sec crow pose |
| Jun 09 Sat |
|
|
|
|
|
|
|
|
|
|
|
| Jun 10 Sun |
6.40 |
0:52:48 |
0:08:15 |
Neighborhood
run, too hot!: |
18.80 |
|
2:25:52 |
|
|
|
|
| 1 @ 8:11 |
| 2 @ 7:51 |
| 3 @ 8:41 |
| 4 @ 7:39 |
| 5 @ 8:51 |
| 6.4 @ 11.08 |
| Jun 11 Mon |
|
|
|
|
|
|
|
|
|
|
|
| Jun 12 Tue |
3.10 |
0:22:50 |
0:07:22 |
Home
Treadmill: |
|
|
|
|
|
|
|
| 1 @ 8:00 with 1% incline |
| 2 @ 7:30 with 1% incline |
| 3.1 @ 6:40 with 1% incline |
| Pull-ups 3 x 8 reps |
| Biceps Curl 2 x 20 reps @15 lbs/arm, 1 x 25 reps @15 lbs/arm |
| Crow pose 10 seconds x 1 rep |
| Dip to L-Sit: 8 x 1 rep |
| Jun 13 Wed |
|
|
|
|
|
|
|
|
|
|
|
| Jun 14 Thu |
3.10 |
0:22:59 |
0:07:25 |
Home
Treadmill: |
|
|
|
|
|
|
|
| 1 @ 8:00 with 1% incline |
| 2 @ 7:19 with 1% incline |
| 3.1 @ 6:58 with 1% incline |
| Pull-ups 3 x 8 reps |
| Biceps Curl 2 x 20 reps @15 lbs/arm, 1 x 25 reps @15 lbs/arm |
| Core Work |
| Jun 15 Fri |
|
|
|
|
|
|
|
|
|
|
|
| Jun 16 Sat |
|
|
|
Biceps
Curl 2 x 20 reps @15 lbs/arm, 1 x 25 reps @15 lbs/arm |
|
|
|
|
|
|
|
| Seated Leg Lifts 10 x 3 reps (on floor) & Hallow body holds |
| 2 x 1 minute reps Side Panks with oblique crunch every 10 secs |
| Crow Pose 10 sec x 3 reps |
| Jun 17 Sun |
7.25 |
0:59:13 |
0:08:10 |
Neighborhood
run: |
13.45 |
|
1:45:02 |
|
|
|
|
| 1 @ 8:53 |
| 2 @ 7:56 |
| 3 @ 8:31 |
| 4 @ 8:04 |
| 5 @ 7:52 |
| 6 @ 7:29 |
| 7 @ 8:14 |
| ¼ @ 7:44 pace |
| Jun 18 Mon |
|
|
|
|
|
|
|
|
|
|
|
| Jun 19 Tue |
3.10 |
0:23:10 |
0:07:28 |
Home
Treadmill: |
|
|
|
|
|
|
|
| 1 @ 8:00 with 1% incline |
| 2 @ 7:30 with 1% incline |
| 3.1 @ 6:58 with 1% incline |
| Pull-ups 3 x 8 reps |
| Biceps Curl 2 x 10 reps @20 lbs/arm, 1 x 25 reps @15 lbs/arm |
| Crow pose 3 reps: 15, 10
& 5 seconds |
| Dip to L-Sit: 8 x 1 rep |
| Core work |
| Jun 20 Wed |
3.10 |
0:22:59 |
0:07:25 |
Home
Treadmill: |
|
|
|
|
|
|
|
| 1 @ 8:00 with 1% incline |
| 2 @ 7:19 with 1% incline |
| 3.1 @ 6:58 with 1% incline |
| Biceps Curl 2 x 10 reps @20 lbs/arm, 1 x 25 reps @15 lbs/arm |
| Crow pose 1 reps: 30 seconds (new PR!) |
| Dip to L-Sit: 5 x 2 rep |
| Core work - Hallow body holds |
| Jun 21 Thu |
|
|
|
|
|
|
|
|
|
|
|
| Jun 22 Fri |
|
|
|
|
|
|
|
|
|
|
|
| Jun 23 Sat |
8.10 |
1:28:51 |
0:10:58 |
Half
Moon Bay Ritz Carton Costal Trail (North) |
|
8.1 |
|
|
|
|
|
| 20 mins in Sauna |
| Jun 24 Sun |
6.20 |
1:08:21 |
0:11:01 |
Half
Moon Bay Ritz Carton Costal Trail (South) |
|
|
|
|
|
|
|
| Chest Lower Butterfly 12 x 3 reps |
| Pull-ups 8 x 3 reps |
| Push-up to L-Sit 1 x 5 reps |
| 20 sec Crow Pose practice |
| 20 mins in Sauna |
| Jun 24 Sun |
2.67 |
1:03:09 |
0:23:39 |
Purisima
Creek Redwoods Trail Hike/Walk |
23.17 |
|
4:26:30 |
|
|
|
|
| Jun 25 Mon |
|
|
|
|
|
|
|
|
|
|
|
| Jun 26 Tue |
2.00 |
0:15:30 |
0:07:45 |
Home
Treadmill recovery run |
|
|
|
|
|
|
|
| 1 @ 8:00 with 1% incline |
| 2 @ 7:30 with 1% incline |
| Biceps Curl 2 x 20 reps & 1 x 25 reps @15 lbs/arm |
| Core work |
| Jun 27 Wed |
3.10 |
0:22:38 |
0:07:18 |
Home
Treadmill: |
|
|
|
|
|
|
|
| 1 @ 8:00 with 1% incline |
| 2 @ 7:30 with 1% incline |
| 3.1 @ 7:08 with 1% incline |
| Pull-ups 8 x 3 reps |
| Biceps Curl 2 x 10 reps @20 lbs/arm, 1 x 30 reps @15 lbs/arm |
| Dip to L-Sit: 5 x 1 rep |
| Core work - Hallow body holds |
| Jun 28 Thu |
|
|
|
|
|
|
|
|
|
|
|
| Jun 29 Fri |
3.10 |
0:23:10 |
0:07:28 |
Home
Treadmill: |
|
|
|
|
|
|
|
| 1 @ 8:00 with 1% incline |
| 2 @ 7:30 with 1% incline |
| 3.1 @ 6:58 with 1% incline |
| Biceps Curl 3 x 12 reps @20 lbs/arm |
| Dip to L-Sit: 8 x 1 reps |
| Core work |
| Crow Pose 20sec x 2 reps |
| Jun 30 Sat |
|
|
|
|
|
|
|
|
|
|
|
| Jul 01 Sun |
8.00 |
1:06:06 |
0:08:16 |
Home
to Redondo loop (too hot out today!): |
16.20 |
8.0 |
2:07:24 |
|
|
|
|
| 1 @ 8:00 |
| 2 @ 7:47 |
| 3 @ 8:43 |
| 4 @ 7:46 |
| 5 @ 8:06 |
| 6 @ 8:29 |
| 7 @ 7:55 |
| 8 @ 8:51 |
| Jul 02 Mon |
|
|
|
|
|
|
|
|
|
|
|
| Jul 03 Tue |
3.10 |
0:22:38 |
0:07:18 |
Home
Treadmill: |
|
|
|
|
|
|
|
| 1 @ 8:00 with 1% incline |
| 2 @ 7:30 with 1% incline |
| 3.1 @ 7:08 with 1% incline |
| Pull-ups 3 x 8 reps |
| Biceps Curl 2 x 12 reps @20 lbs/arm, 1 x 30 reps @15 lbs/arm |
| Dip to L-Sit: 5 x 2 reps |
| Core work |
| Crow Pose 5 seconds, 15 seconds |
| Jul 04 Wed |
4.40 |
1:40:41 |
0:22:53 |
Portuguese
bend reserve - hiked trails with Queanh and Yoshi: |
|
|
|
|
|
|
|
| (only moving time in miles) - we actually were there 2.5 hours. |
| 1 @ 19:13 |
| 2 @ 20:10 |
| 3 @ 21:28 |
| 4.4 @ 39:50 |
| Jul 05 Thu |
|
|
|
|
|
|
|
|
|
|
|
| Jul 06 Fri |
3.10 |
0:24:31 |
0:07:55 |
Neighborhood
run and home gym |
|
|
|
|
|
|
|
| 1 @ 8:06 |
| 2 @ 7:43 |
| 3.1 @ 7:47 |
| Pull-ups 8 x 3 reps |
| Biceps Curl 3 x 12 reps @20 lbs/arm |
| Dip to L-Sit: 5 x 3 reps |
| Core work |
| Jul 07 Sat |
|
|
|
|
|
|
|
|
|
|
|
| Jul 08 Sun |
8.50 |
1:07:53 |
0:07:59 |
Redondo
to Hermosa Beach loop: |
19.10 |
8.5 |
3:35:43 |
|
|
|
|
| 1 @ 8:01 |
| 2 @ 8:01 |
| 3 @ 7:58 |
| 4 @ 7:55 |
| 5 @ 7:58 |
| 6 @ 7:52 |
| 7 @ 7:53 |
| 8 @ 7:55 |
| ½ @ 7:54 pace |
| 72 Ave C stairs, double step run at the end. |
| 15 sec L-sit |
| Jul 09 Mon |
|
|
|
|
|
|
|
|
|
|
|
| Jul 10 Tue |
3.10 |
0:23:21 |
0:07:32 |
Home
Treadmill: |
|
|
|
|
|
|
|
| 1 @ 8:00 with 1% incline |
| 2 @ 7:30 with 1% incline |
| 3.1 @ 7:08 with 1% incline |
| Pull-ups 3 x 8 reps |
| Biceps Curl 3 x 12 reps @20 lbs/arm |
| Dip to L-Sit: 3 x 5 reps |
| Core work |
| Jul 11 Wed |
3.10 |
0:23:21 |
0:07:32 |
Home
Treadmill: |
|
|
|
|
|
|
|
| 1 @ 8:00 with 1% incline |
| 2 @ 7:30 with 1% incline |
| 3.1 @ 7:08 with 1% incline |
| Bench press 3 x 12 reps @20 lbs/arm |
| Biceps Curl 3 x 12 reps @20 lbs/arm |
| Core work |
| Jul 12 Thu |
|
|
|
|
|
|
|
|
|
|
|
| Jul 13 Fri |
|
|
|
sick
- caught Q's cold, also have a cut on my left foot |
|
|
|
|
|
|
|
| Jul 14 Sat |
|
|
|
sick
- caught Q's cold, also have a cut on my left foot |
|
|
|
|
|
|
|
| Jul 15 Sun |
|
|
|
sick
- caught Q's cold, also have a cut on my left foot |
6.20 |
|
0:46:42 |
|
|
|
|
| 1 minute Plank x 2 reps |
| 2 x 1 minute reps Side Panks with oblique crunch every 10 secs |
| Biceps Curl 4 x 12 reps @20 lbs/arm |
| Core work, Hallow Body Holds. |
| Jul 16 Mon |
|
|
|
|
|
|
|
|
|
|
|
| Jul 17 Tue |
3.10 |
0:25:38 |
0:08:16 |
Neighborhood
run, feeling a little fatigued, sill some cold symptoms: |
|
|
|
|
|
|
|
| 1 @ 8:22 |
| 2 @ 8:08 |
| 3.1 @ 8:08 |
| Pull-ups 3 x 8 reps |
| Biceps Curl 3 x 12 reps @20 lbs/arm |
| Dip to L-Sit: 3 x 5 reps |
| Jul 18 Wed |
3.30 |
0:24:46 |
0:07:30 |
Home
Treadmill: |
|
|
|
|
|
|
|
| 1 @ 8:00 %1 incline |
| 2 @ 7:30 %1 incline |
| 3.3 @ 7:08 %1 incline |
| Seated Leg Lifts 3 x 10 reps (on floor) |
| cork work |
| Jul 19 Thu |
|
|
|
sick
- caught Q's cold, also have a cut on my left foot |
|
|
|
|
|
|
|
| Jul 20 Fri |
|
|
|
sick
- caught Q's cold, also have a cut on my left foot |
|
|
|
|
|
|
|
| Jul 21 Sat |
|
|
|
sick
- caught Q's cold, also have a cut on my left foot |
|
|
|
|
|
|
|
| Jul 22 Sun |
|
|
|
Bike
Ride = 11mi @ 0:45:53, ave 4:08 pace (approximate) Home to Sprouts and back
for groceries. I forgot to stop my watch while shopping. |
6.40 |
|
0:50:24 |
|
|
|
|
| Jul 23 Mon |
3.10 |
0:23:45 |
0:07:40 |
Home
Treadmill: |
|
|
|
|
|
|
|
| 1 @ 8:00 with 1% incline |
| 2 @ 7:30 with 1% incline |
| 3.1 @ 7:30 with 1% incline |
| Pull-ups - 3 x 8 reps |
| Biceps Curl 3 x 12 reps @20 lbs/arm |
| Dip to L-Sit: 3 x 5 reps |
| Core work |
| Jul 24 Tue |
3.10 |
0:23:45 |
0:07:40 |
Home
Treadmill: |
|
|
|
|
|
|
|
| 1 @ 8:00 with 1% incline |
| 2 @ 7:30 with 1% incline |
| 3.1 @ 7:30 with 1% incline |
| 1 x 1 minute reps Side Panks with oblique crunch every 10 secs |
| Jul 25 Wed |
|
|
|
|
|
|
|
|
|
|
|
| Jul 26 Thu |
2.00 |
0:15:30 |
0:07:45 |
Home
Treadmill: |
|
|
|
|
|
|
|
| 1 @ 8:00 with 1% incline |
| 2 @ 7:30 with 1% incline |
| Pull-ups - 3 x 5 reps (back of neck pull-ups) |
| Biceps Curl 3 x 12 reps @20 lbs/arm |
| Dip to L-Sit: 3 x 5 reps |
| Core work |
| Jul 27 Fri |
3.30 |
0:27:00 |
0:08:11 |
Neighborhood
run, feeling weak and fatigued this morning. Weighed in 129. |
|
|
|
|
|
|
|
| 1 @ 8:17 |
| 2 @ 8:03 |
| 3.3 @ 7:59 |
| Jul 28 Sat |
|
|
|
|
|
|
|
|
|
|
|
| Jul 29 Sun |
3.11 |
0:24:36 |
0:07:55 |
Neighborhood
run, then home gym: |
14.61 |
|
1:54:36 |
|
|
|
|
| 1 @ 8:05 |
| 2 @ 7:51 |
| 3.1 @ 7:48 |
| Pull-ups - 3 x 5 reps (back of neck pull-ups) |
| Biceps Curl 4 x 12 reps @20 lbs/arm |
| 45º Dip to L-Sit: 3 x 5 reps |
| Jul 30 Mon |
|
|
|
|
|
|
|
|
|
|
|
| Jul 31 Tue |
3.10 |
0:23:21 |
0:07:32 |
Home
Treadmill: |
|
|
|
|
|
|
|
| 1 @ 8:00 with 1% incline |
| 2 @ 7:30 with 1% incline |
| 3 @ 7:08 with 1% incline |
| Dip to L-Sit: 3 x 5 reps |
| Crow Pose 35 sec x 1 rep (new PR!) |
| Aug 01 Wed |
|
|
|
|
|
|
|
|
|
|
|
| Aug 02 Thu |
3.10 |
0:23:21 |
0:07:32 |
Home
Treadmill: |
|
|
|
|
|
|
|
| 1 @ 8:00 with 1% incline |
| 2 @ 7:30 with 1% incline |
| 3.1 @ 7:08 with 1% incline |
| Pull-ups - 3 x 5 reps (back of neck pull-ups) |
| Biceps Curl 3 x 12 reps @20 lbs/arm |
| Core work |
| Aug 03 Fri |
3.10 |
0:23:21 |
0:07:32 |
Home
Treadmill: |
|
|
|
|
|
|
|
| 1 @ 8:00 with 1% incline |
| 2 @ 7:30 with 1% incline |
| 3.1 @ 7:08 with 1% incline |
| 45º Dip to L-Sit: 3 x 5 reps |
| Biceps Curl 2 x 12 reps @20 lbs/arm, 1 x 17 reps @20 lbs/arm |
| Core work |
| 1 x 1min plank & Side Panks with oblique crunch every 10
secs (3min) |
| Aug 04 Sat |
|
|
|
|
|
|
|
|
|
|
|
| Aug 05 Sun |
8.00 |
1:03:28 |
0:07:56 |
8
mile Cabrillo/Sepulveda PV Blvd loop, felt fatigued, sleep deprived. (I'll definitely NOT take Calcium/Magnesium
supplement the night before again): |
17.30 |
8.0 |
2:13:31 |
|
|
|
|
| 1 @ 8:06 |
| 2 @ 7:32 |
| 3 @ 7:34 |
| 4 @ 7:50 |
| 5 @ 7:47 |
| 6 @ 7:53 |
| 7 @ 8:09 |
| 8 @ 8:07 |
| Aug 06 Mon |
|
|
|
|
|
|
|
|
|
|
|
| Aug 07 Tue |
3.10 |
0:23:07 |
0:07:27 |
Home
Treadmill: |
|
|
|
|
|
|
|
| 1 @ 8:00 with 1% incline |
| 2 @ 7:30 with 1% incline |
| 0.60 @ 7:08 with 1% incline |
| 0.50 @ 6:40 with 1% incline |
| 3 x 5 pull-ups (behind neck) |
| 45º Dip to L-Sit: 3 x 5 reps |
| Biceps Curl 3 x 12 reps @20 lbs/arm |
| Core work |
| 1 x 1min plank & Side Panks with oblique crunch every 10
secs (3min) |
| Aug 08 Wed |
3.10 |
0:23:21 |
0:07:32 |
Home
Treadmill: |
|
|
|
|
|
|
|
| 1 @ 8:00 with 1% incline |
| 2 @ 7:30 with 1% incline |
| 3.1 @ 7:08 with 1% incline |
| Core work, Chest |
| Aug 09 Thu |
3.10 |
0:23:21 |
0:07:32 |
Home
Treadmill: |
|
|
|
|
|
|
|
| 1 @ 8:00 with 1% incline |
| 2 @ 7:30 with 1% incline |
| 3.1 @ 7:08 with 1% incline |
| Pull-ups - 4 x 5 reps |
| Biceps Curl 3 x 12 reps @20 lbs/arm |
| Core work |
| Aug 10 Fri |
|
|
|
|
|
|
|
|
|
|
|
| Aug 11 Sat |
|
|
|
|
|
|
|
|
|
|
|
| Aug 12 Sun |
9.00 |
1:12:27 |
0:08:03 |
Redondo
- Hermosa Beach loop |
18.30 |
9.0 |
2:22:16 |
|
|
|
|
| 1 @ 8:03 |
| 2 @ 7:51 |
| 3 @ 7:59 |
| 4 @ 7:59 |
| 5 @ 8:03 |
| 6 @ 8:02 |
| 7 @ 7:50 |
| 8 @ 8:13 |
| 9 @ 7:45 |
| Ran Ave C stairs double step in the end of run (72 stairs). |
| Aug 13 Mon |
|
|
|
|
|
|
|
|
|
|
|
| Aug 14 Tue |
2.00 |
0:15:30 |
0:07:45 |
Home
Treadmill: |
|
|
|
|
|
|
|
| 1 @ 8:00 with 1% incline |
| 2 @ 7:30 with 1% incline |
| Pull-ups - 4 x 5 reps (rep behind neck and slow decend) |
| Butterfly Chest 3 x 10 reps @ 20 lbs ea/arm |
| Biceps Curl 3 x 12 reps @20 lbs/arm |
| 2 x 1min plank & Side Panks with oblique crunch every 10
secs (6 min) |
| Aug 15 Wed |
|
|
|
|
|
|
|
|
|
|
|
| Aug 16 Thu |
3.10 |
0:23:21 |
0:07:32 |
Home
Treadmill: |
|
|
|
|
|
|
|
| 1 @ 8:00 with 1% incline |
| 2 @ 7:30 with 1% incline |
| 3.1 @ 7:08 with 1% incline |
| Pull-ups - 4 x 5 reps (mostly behind neck pullup) |
| Biceps Curl 3 x 12 reps @20 lbs/arm |
| Butterfly Chest 3 x 10 reps @ 20 lbs ea/arm |
| Aug 17 Fri |
3.10 |
0:23:21 |
0:07:32 |
Home
Treadmill: |
|
|
|
|
|
|
|
| 1 @ 8:00 with 1% incline |
| 2 @ 7:30 with 1% incline |
| 3.1 @ 7:08 with 1% incline |
| Biceps Curl 3 x 12 reps @20 lbs/arm |
| Butterfly Chest 3 x 10 reps @ 20 lbs ea/arm |
| 2 x 1min plank & Side Panks with oblique crunch every 10
secs (6 min) |
| Aug 18 Sat |
|
|
|
|
|
|
|
|
|
|
|
| Aug 19 Sun |
2.00 |
0:15:12 |
0:07:36 |
Home
Treadmill: |
10.20 |
|
1:17:24 |
|
|
|
|
| 1 @ 8:00 %1 incline |
| 4 x 0.10 strides @ 6:00 pace, w/0.2 recovery run (8min/mi) in
between strides (1 mile) |
| Aug 20 Mon |
|
|
|
sick
cold/flu virus |
|
|
|
|
|
|
|
| Aug 21 Tue |
|
|
|
sick
cold/flu virus |
|
|
|
|
|
|
|
| Aug 22 Wed |
|
|
|
sick
cold/flu virus |
|
|
|
|
|
|
|
| Aug 23 Thu |
2.00 |
0:15:30 |
0:07:45 |
Home
Treadmill - sick, but trying to recover. |
|
|
|
|
|
|
|
| Aug 24 Fri |
3.10 |
0:23:21 |
0:07:32 |
Home
Treadmill run, still feeling a little weak, but definitely better. |
|
|
|
|
|
|
|
| 1 @ 8:00 with 1% incline |
| 2 @ 7:30 with 1% incline |
| 3.1 @ 7:08 with 1% incline |
| Pull-ups - 4 x 5 reps (mostly (behind neck pull-ups) |
| Biceps Curl 3 x 10 reps @20 lbs/arm |
| Aug 25 Sat |
|
|
|
|
|
|
|
|
|
|
|
| Aug 26 Sun |
4.00 |
0:31:34 |
0:07:53 |
Neighborhood
run, then home gym: |
9.10 |
|
1:10:25 |
|
|
|
|
| 1 @ 8:01 |
| 2 @ 7:48 |
| 3 @ 7:43 |
| 4 @ 7:44 |
| little core work at home, then walked Yoshi. |
| Aug 27 Mon |
3.10 |
0:23:21 |
0:07:32 |
Home
Treadmill run |
|
|
|
|
|
|
|
| 1 @ 8:00 with 1% incline |
| 2 @ 7:30 with 1% incline |
| 3.1 @ 7:08 with 1% incline |
| Pull-ups - 5 behind neck pull-ups |
| Aug 28 Tue |
3.10 |
0:23:21 |
0:07:32 |
Home
Treadmill run |
|
|
|
|
|
|
|
| 1 @ 8:00 with 1% incline |
| 2 @ 7:30 with 1% incline |
| 3.1 @ 7:08 with 1% incline |
| Pull-ups - 3 x 8 reps (mostly behind neck pull-ups) |
| Biceps Curl 3 x 10 reps @20 lbs/arm |
| Crow Pose practice 3 x 10 sec holds |
| Aug 29 Wed |
|
|
|
letting
cut on my foot heal |
|
|
|
|
|
|
|
| Aug 30 Thu |
|
|
|
letting
cut on my foot heal |
|
|
|
|
|
|
|
| Aug 31 Fri |
|
|
|
letting
cut on my foot heal |
|
|
|
|
|
|
|
| Sep 01 Sat |
|
|
|
Travel
day |
|
|
|
|
|
|
|
| Sep 02 Sun |
2.66 |
2:02:38 |
0:46:06 |
Yosemite
hike w/Dave, Sanna, Hannah, Jorde, Caroline, Shane, Keanan. |
8.86 |
|
2:49:20 |
|
|
|
|
| Sep 03 Mon |
19.48 |
13:52:13 |
0:42:43 |
Yosemite
hike w/Jorde and Queanh |
|
19.5 |
|
|
|
|
|
| Sep 04 Tue |
|
|
|
Yosemite
sight seeing/walking |
|
|
|
|
|
|
|
| Sep 05 Wed |
|
|
|
Yosemite
sight seeing/walking |
|
|
|
|
|
|
|
| Sep 06 Thu |
|
|
|
Yosemite
sight seeing w/Karen, Manny, Dave, Sanna Hannah & Queanh |
|
|
|
|
|
|
|
| Sep 07 Fri |
3.01 |
1:43:11 |
0:34:17 |
Yosemite
Mist Trail w/Queanh, Dave and Sanna. we picked up Karen's iPhone @ Yosemite
Valley Town Store |
|
|
|
|
|
|
|
| Sep 08 Sat |
|
|
|
|
|
|
|
|
|
|
|
| Sep 09 Sun |
3.11 |
0:24:34 |
0:07:54 |
Home
to Wilson Park loops, then home Gym |
25.60 |
|
15:59:58 |
|
|
|
|
| 1 @ 8:06 |
| 2 @ 7:46 |
| 3 @ 7:43 |
| 0.10 @ 0:47 |
| Pull-ups 4 x 5 reps |
| Biceps curls @ 20lbs/arm 3 x 20 reps |
| Crow pose practice 20, 10, 10, 5, 5, 5 seconds |
| Sitting straight leg lifts (on floor) 3 x 10 reps |
| Sep 10 Mon |
3.50 |
0:28:37 |
0:08:11 |
Drop
off Rental Car, Ran to Bank to deposit, then Ran Home: |
|
|
|
|
|
|
|
| 1 @ 8:22 |
| 2 @ 8:14 |
| 3 @ 7:59 |
| 4 4:04.7 29:16 3:52 |
| Sep 11 Tue |
3.10 |
0:23:21 |
0:07:32 |
Home
Treadmill run: |
|
|
|
|
|
|
|
| 1 @ 8:00 with 1% incline |
| 2 @ 7:30 with 1% incline |
| 3.1 @ 7:08 with 1% incline |
| Pull-ups - 3 x 5 reps |
| Biceps Curl 3 x 10 reps @20 lbs/arm |
| Core work & Crow Pose practice |
| Sep 12 Wed |
|
|
|
|
|
|
|
|
|
|
|
| Sep 13 Thu |
|
|
|
|
|
|
|
|
|
|
|
| Sep 14 Fri |
5.00 |
0:37:16 |
0:07:27 |
Home
Treadmill 5mi 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 |
| Crow pose 5, 5, 5, 10 seconds |
| 1 minute Plank + additional Core work |
| 1 minute L/R Side Panks with oblique crunch every 10 secs |
| Sep 15 Sat |
|
|
|
|
|
|
|
|
|
|
|
| Sep 16 Sun |
|
|
|
|
11.60 |
|
1:29:14 |
|
|
|
|
| Sep 17 Mon |
6.00 |
0:44:35 |
0:07:26 |
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 @ 7:19 %1 incline |
| Crow pose 5, 5, 5, 10 seconds & some core work, V-sit
attempt. |
| Biceps Curl 3 x 10 reps @20 lbs/arm, Pull-ups 3 x 5 reps |
| Sep 18 Tue |
|
|
|
|
|
|
|
|
|
|
|
| Sep 19 Wed |
3.10 |
0:22:59 |
0:07:25 |
Home
Treadmill run: |
|
|
|
|
|
|
|
| 1 @ 8:00 %1 incline |
| 2 @ 7:19 %1 incline |
| 3 @ 6:58 %1 incline |
| Crow pose 5,10, 20 seconds & some core work. |
| Biceps Curl 3 x 10 reps @20 lbs/arm |
| Sep 20 Thu |
|
|
|
|
|
|
|
|
|
|
|
| Sep 21 Fri |
3.10 |
0:23:22 |
0:07:32 |
Home
Treadmill run: |
|
|
|
|
|
|
|
| 1 @ 8:00 %1 incline |
| 2 @ 7:19 %1 incline |
| 3 @ 7:19 %1 incline |
| Crow pose 10,10, 20 seconds & some core work. |
| Biceps Curl 3 x 10 reps @20 lbs/arm |
| Pull-ups 3 x 5 reps |
| Sep 22 Sat |
|
|
|
|
|
|
|
|
|
|
|
| Sep 23 Sun |
8.00 |
1:03:43 |
0:07:58 |
Home
- Redondo loop: |
20.20 |
8.0 |
2:34:39 |
|
|
|
|
| 1 @ 8:01 |
| 2 @ 7:32 |
| 3 @ 7:45 |
| 4 @ 7:58 |
| 5 @ 8:20 |
| 6 @ 7:57 |
| 7 @ 7:52 |
| 8 @ 7:52 |
| Sep 24 Mon |
|
|
|
|
|
|
|
|
|
|
|
| Sep 25 Tue |
2.00 |
0:15:30 |
0:07:45 |
Home
Treadmill run: |
|
|
|
|
|
|
|
| 1 @ 8:00 %1 incline |
| 2 @ 7:30 %1 incline |
| Crow pose 10,15, 20 seconds & some core work. |
| Biceps Curl 3 x 10 reps @20 lbs/arm |
| Single Leg Bridges 3 x 15 reps each leg |
| Abductor leg raises 2 x 30 reps each leg |
| Sep 26 Wed |
3.10 |
0:23:22 |
0:07:32 |
Home
Treadmill run: |
|
|
|
|
|
|
|
| 1 @ 8:00 %1 incline |
| 2 @ 7:19 %1 incline |
| 3.1 @ 7:19 %1 incline |
| Crow pose 10 seconds |
| Biceps Curl 3 x 10 reps @20 lbs/arm |
| Single Leg Bridges 3 x 20 reps each leg |
| Abductor leg raises 3 x 20 reps each leg |
| Pull-ups 3 x 5 reps |
| Sep 27 Thu |
|
|
|
|
|
|
|
|
|
|
|
| Sep 28 Fri |
3.10 |
0:23:22 |
0:07:32 |
Home
Treadmill run: |
|
|
|
|
|
|
|
| 1 @ 8:00 %1 incline |
| 2 @ 7:19 %1 incline |
| 3.1 @ 7:19 %1 incline |
| Biceps Curl 4 x 15 reps @20 lbs/arm |
| Single Leg Bridges 3 x 20 reps each leg |
| Abductor leg raises 4 x 20 reps each leg |
| some core work |
| Sep 29 Sat |
|
|
|
|
|
|
|
|
|
|
|
| Sep 30 Sun |
8.25 |
1:04:39 |
0:07:50 |
Redondo
- Hermosa 8mi loop: |
16.45 |
8.3 |
2:06:53 |
|
|
|
|
| 1 @ 7:57 |
| 2 @ 7:40 |
| 3 @ 7:51 |
| 4 @ 8:01 (1st half 31:29 = 7:52 ave pace) |
| 5 @ 7:53 |
| 6 @ 7:41 |
| 7 @ 7:41 |
| 8.25 @ 7:36 ave pace (2nd half 32:45 = 7:42 ave, Negative Split) |
| Oct 01 Mon |
|
|
|
|
|
|
|
|
|
|
|
| Oct 02 Tue |
3.20 |
0:23:48 |
0:07:26 |
Home
Treadmill intervals: |
|
|
|
|
|
|
|
| 1 warmup mile @ 8:00 %1 incline |
| 0.10 x 11 @ 6:22 pace (interval strides) |
| 0.10 x 11 @ 8:00 pace (resting easy jog in-between strides) |
| Pull-ups 5 x 3 reps |
| Biceps Curl 5 x 10 reps @20 lbs/arm |
| Single Leg Bridges 3 x 20 reps each leg |
| Abductor leg raises 3 x 20 reps each leg |
| some core work |
| Crane Pose 40 sec x 1 rep |
| Oct 03 Wed |
|
|
|
|
|
|
|
|
|
|
|
| Oct 04 Thu |
3.00 |
0:22:22 |
0:07:27 |
Home
Treadmill intervals: |
|
|
|
|
|
|
|
| 1 warmup mile @ 8:00 %1 incline |
| 0.20 x 5 @ 6:22 pace (interval strides) |
| 0.20 x 5 @ 8:00 pace (resting easy jog in-between strides) |
| Biceps Curl 5 x 10 reps @20 lbs/arm |
| Single Leg Bridges 3 x 20 reps each leg |
| Abductor leg raises 3 x 20 reps each leg |
| Oct 05 Fri |
|
|
|
|
|
|
|
|
|
|
|
| Oct 06 Sat |
|
|
|
|
|
|
|
|
|
|
|
| Oct 07 Sun |
13.10 |
1:45:25 |
0:08:03 |
2018
Long Beach Half-Marathon, disappointing, but glad I was
able to finish. Hydration: 2 stinger gel's & 1 pedialyte powder
packet in my bottle. |
19.30 |
314:24:00 |
2:31:35 |
|
|
|
|
| Division M45-49: 42 |
| Gender: 277 |
| Overall: 341 |
| 1 @ 7:28 |
| 2 @ 7:34 |
| 3 @ 7:29 |
| 4 @ 7:49 |
| 5 @ 7:33 |
| 6 @ 7:21 |
| 7 @ 7:37 |
| 8 @ 7:54 (In training, I only went 8 miles) |
| 9 @ 7:50 |
| 10 @ 8:09 |
| 11 @ 8:37 |
| 12 @ 9:06 (side stich, and cardio done - I walked a lot during
this mile) |
| 13 @ 7:59 |
| Oct 08 Mon |
|
|
|
|
|
|
|
|
|
|
|
| Oct 09 Tue |
|
|
|
|
|
|
|
|
|
|
|
| Oct 10 Wed |
3.10 |
0:25:30 |
0:08:14 |
Home
Treadmill recovery run: |
|
|
|
|
|
|
|
| 1 @ 8:00 %1 incline |
| 2 @ 8:20 %1 incline |
| 3.1 @ 8:20 %1 incline |
| Pull-ups (from dead hang to scapular raise, then up) 2 x 5 reps |
| Biceps Curl 3 x 10 reps @20 lbs/arm |
| Single Leg Bridges 3 x 20 reps each leg |
| Abductor leg raises 3 x 20 reps each leg |
| Crane Pose 10sec x 1 rep |
| Oct 11 Thu |
|
|
|
|
|
|
|
|
|
|
|
| Oct 12 Fri |
|
|
|
|
|
|
|
|
|
|
|
| Oct 13 Sat |
|
|
|
|
|
|
|
|
|
|
|
| Oct 14 Sun |
11.50 |
1:43:09 |
0:08:58 |
Redondo
to Manhattan Beach loop, slow aerobic pace (Zone 2 training): |
14.60 |
11.5 |
2:08:39 |
|
|
|
|
| 72 Ave C stairs, double step run at the end. |
| 10 sec L-sit |
| Oct 15 Mon |
|
|
|
|
|
|
|
|
|
|
|
| Oct 16 Tue |
3.00 |
0:22:00 |
0:07:20 |
Home
Treadmill 400m repeats: |
|
|
|
|
|
|
|
| 1 @ 8:00 %1 incline |
| 4 x 400m @ 6:00 pace (10 mph) |
| 4 x 400m @ 8:00 pace (7.5 mph) recovery in-between |
| Pull-ups (from dead hang to scapular raise, then up) 2 x 5 reps |
| Biceps Curl 3 x 10 reps @20 lbs/arm |
| Single Leg Bridges 3 x 20 reps each leg |
| Abductor leg raises 3 x 20 reps each leg |
| Oct 17 Wed |
|
|
|
|
|
|
|
|
|
|
|
| Oct 18 Thu |
3.00 |
0:22:00 |
0:07:20 |
Home
Treadmill 400m repeats: |
|
|
|
|
|
|
|
| 1 @ 8:00 %1 incline |
| 4 x 400m @ 6:00 pace (10 mph) |
| 4 x 400m @ 8:00 pace (7.5 mph) recovery in-between |
| Pull-ups (from dead hang to scapular raise, then up) 2 x 5 reps |
| Core work |
| 10 sec Crane Pose |
| Oct 19 Fri |
|
|
|
|
|
|
|
|
|
|
|
| Oct 20 Sat |
|
|
|
|
|
|
|
|
|
|
|
| Oct 21 Sun |
14.00 |
2:09:10 |
0:09:14 |
Redondo
to El Segundo loop - To stay in Zone 2, I tried holding a 9 minute pace but
my HR went higher then expected. I
suspect my bad sleep all week, or just over training (two subsequent long
runs after the LB Half, all in 3 weeks). |
20.00 |
14.0 |
2:53:10 |
|
|
|
|
| 1 @ 8:57 |
| 2 @ 8:52 |
| 3 @ 8:59 |
| 4 @ 9:00 |
| 5 @ 8:55 |
| 6 @ 9:00 |
| 7 @ 8:47 |
| 8 @ 9:11 |
| 9 @ 9:29 |
| 10 @ 9:13 |
| 11 @ 9:25 |
| 12 @ 9:19 |
| 13 @ 9:26 |
| 14 @ 9:35 |
| Oct 22 Mon |
|
|
|
|
|
|
|
|
|
|
|
| Oct 23 Tue |
3.10 |
0:23:21 |
0:07:32 |
Home
Treadmill run |
|
|
|
|
|
|
|
| 1 @ 8:00 with 1% incline |
| 2 @ 7:30 with 1% incline |
| 3.1 @ 7:08 with 1% incline |
| Pull-ups (from dead hang to scapular raise, then up) 2 x 5 reps |
| Biceps Curl 3 x 10 reps @20 lbs/arm |
| Core work |
| Crow Pose practice 3 x 10 sec holds |
| Oct 24 Wed |
|
|
|
|
|
|
|
|
|
|
|
| Oct 25 Thu |
|
|
|
|
|
|
|
|
|
|
|
| Oct 26 Fri |
3.10 |
0:23:22 |
0:07:32 |
Home
Treadmill run |
|
|
|
|
|
|
|
| 1 @ 8:00 with 1% incline |
| 2 @ 7:30 with 1% incline |
| 3.1 @ 7:08 with 1% incline |
| Pull-ups (from dead hang) 2 x 5 reps |
| Biceps Curl 3 x 10 reps @20 lbs/arm |
| Core work |
| Crow Pose practice 1 x 10 sec holds |
| Single Leg Bridges 3 x 20 reps each leg |
| Abductor leg raises 3 x 25 reps each leg |
| Oct 27 Sat |
|
|
|
|
|
|
|
|
|
|
|
| Oct 28 Sun |
|
|
|
|
6.20 |
|
0:46:43 |
|
|
|
|
| Oct 29 Mon |
15.00 |
2:14:36 |
0:08:58 |
Redondo
Beach to El Segundo loop, comfortable Zone 2 training run: |
|
15.0 |
|
|
|
|
|
| ½ a NUUN tablet in my 10 ounce water bottle. |
| 1 @ 8:57 (1 Saltstick® caps Plus pill) |
| 2 @ 8:37 |
| 3 @ 8:40 |
| 4 @ 8:52 |
| 5 @ 8:54 |
| 6 @ 8:54 |
| 7 @ 9:05 |
| 8 @ 8:56 (1 Saltstick® caps Plus pill) |
| 9 @ 8:58 |
| 10 @ 8:59 |
| 11 @ 9:05 |
| 12 @ 9:00 |
| 13 @ 8:55 |
| 14 @ 9:01 |
| 15 @ 8:41 |
| Oct 30 Tue |
|
|
|
|
|
|
|
|
|
|
|
| Oct 31 Wed |
3.00 |
0:22:38 |
0:07:33 |
Home
Treadmill run |
|
|
|
|
|
|
|
| 1 @ 8:00 with 1% incline |
| 2 @ 7:19 with 1% incline |
| 3.1 @ 7:19 with 1% incline |
| Pull-ups (from dead hang) 2 x 5 reps |
| Biceps Curl 3 x 10 reps @20 lbs/arm |
| Core work |
| Single Leg Bridges 3 x 20 reps each leg |
| Abductor leg raises 3 x 25 reps each leg |
| Nov 01 Thu |
3.10 |
0:23:22 |
0:07:32 |
Home
Treadmill run |
|
|
|
|
|
|
|
| 1 @ 8:00 with 1% incline |
| 2 @ 7:19 with 1% incline |
| 3.1 @ 7:19 with 1% incline |
| Core work |
| Crow Pose practice 3 x 10 sec holds, 1 x 20 secs |
| Nov 02 Fri |
|
|
|
|
|
|
|
|
|
|
|
| Nov 03 Sat |
|
|
|
Fantasy
Springs resort with Q |
|
|
|
|
|
|
|
| Nov 04 Sun |
|
|
|
Drive
home from Fantasy Springs resort with Q |
21.10 |
|
3:00:36 |
|
|
|
|
| Nov 05 Mon |
14.00 |
2:08:45 |
0:09:12 |
Redondo
Beach to Dockweiler Beach loop, comfortable Zone 2 training run: |
|
14.0 |
|
|
|
|
|
| 10 ounce water bottle w/1 refill, and a couple Saltstick caps. |
| 1 @ 8:30 (1 Saltstick cap before starting) |
| 2 @ 8:11 |
| 3 @ 8:26 |
| 4 @ 9:06 |
| 5 @ 9:29 |
| 6 @ 9:39 |
| 7 @ 9:26 (1 Saltstick Plus cap) |
| 8 @ 9:21 |
| 9 @ 9:30 |
| 10 @ 9:11 |
| 11 @ 9:28 (1 gel) |
| 12 @ 10:00 |
| 13 @ 9:32 |
| 14 @ 7:51 |
| Nov 06 Tue |
|
|
|
|
|
|
|
|
|
|
|
| Nov 07 Wed |
3.00 |
0:22:08 |
0:07:23 |
Home
Treadmill run |
|
|
|
|
|
|
|
| 1 @ 8:00 with 1% incline |
| 2 @ 7:19 with 1% incline |
| 3 @ 6:49 with 1% incline |
| Pull-ups (from dead hang) 2 x 5 reps |
| Biceps Curl 3 x 10 reps @20 lbs/arm |
| Single Leg Bridges 3 x 20 reps each leg |
| Abductor leg raises 3 x 25 reps each leg |
| Crane Pose practice 2 x 10 sec holds |
| Nov 08 Thu |
|
|
|
|
|
|
|
|
|
|
|
| Nov 09 Fri |
4.00 |
0:29:24 |
0:07:21 |
Home
Treadmill run |
|
|
|
|
|
|
|
| 1 @ 8:00 with 1% incline |
| 2 @ 7:08 with 1% incline |
| 3 @ 7:08 with 1% incline |
| 4 @ 7:08 with 1% incline |
| Pull-ups (from dead hang) 2 x 5 reps |
| Biceps Curl 3 x 10 reps @20 lbs/arm |
| Single Leg Bridges 3 x 20 reps each leg |
| Abductor leg raises 3 x 25 reps each leg |
| Core work and Crane Pose practice 1 x 10 sec hold |
| Nov 10 Sat |
3.10 |
0:22:38 |
0:07:18 |
Home
Treadmill run |
|
|
|
|
|
|
|
| 1 @ 8:00 with 1% incline |
| 2 @ 7:08 with 1% incline |
| 3.1 @ 6:49 with 1% incline |
| Biceps & Shoulders |
| Single Leg Bridges 3 x 20 reps each leg |
| Core work and Crane Pose practice |
| Nov 11 Sun |
|
|
|
|
24.10 |
|
3:22:55 |
|
|
|
|
| Nov 12 Mon |
4.00 |
0:31:40 |
0:07:55 |
Neighborhood
run |
|
|
|
|
|
|
|
| 1 @ 8:23 |
| 2 @ 8:05 |
| 3 @ 7:49 |
| 4 @ 7:33 |
| Plank 1 x 1 minute, L/R Side Planks 1 x 1 minute |
| Core work - Dragon Flag practice |
| Nov 13 Tue |
|
|
|
|
|
|
|
|
|
|
|
| Nov 14 Wed |
4.00 |
0:29:24 |
0:07:21 |
Home
Treadmill run |
|
|
|
|
|
|
|
| 1 @ 8:00 with 1% incline |
| 2 @ 7:08 with 1% incline |
| 3 @ 7:08 with 1% incline |
| 4 @ 7:08 with 1% incline |
| Biceps/Shoulder/upper back 3 x 10 reps @20 lbs/arm |
| Single Leg Bridges 3 x 20 reps each leg |
| Abductor leg raises 3 x 25 reps each leg |
| Core work |
| Nov 15 Thu |
3.10 |
0:22:59 |
0:07:25 |
Home
Treadmill run |
|
|
|
|
|
|
|
| 1 @ 8:00 with 1% incline |
| 2 @ 7:08 with 1% incline |
| 3.1 @ 7:08 with 1% incline |
| Core work |
| Nov 16 Fri |
|
|
|
|
|
|
|
|
|
|
|
| Nov 17 Sat |
|
|
|
|
|
|
|
|
|
|
|
| Nov 18 Sun |
17.00 |
2:35:15 |
0:09:08 |
Redondo
Beach to Dockweiler Beach loop: |
28.10 |
17.0 |
3:59:18 |
|
|
|
|
| 10 ounce water bottle w/2 refills, and a couple Saltstick caps. |
| 1 @ 8:53 (1 Saltstick Plus cap before starting) |
| 2 @ 8:32 |
| 3 @ 8:44 |
| 4 @ 9:12 |
| 5 @ 9:00 |
| 6 @ 8:53 |
| 7 @ 8:55 (1 Saltstick Cap) |
| 8 @ 9:29 |
| 9 @ 9:18 |
| 10 @ 9:13 |
| 11 @ 9:17 (1 AccelGel) |
| 12 @ 9:19 |
| 13 @ 9:25 |
| 14 @ 9:22 |
| 15 @ 9:22 |
| 16 @ 9:09 |
| 17 @ 8:09 |
| Nov 19 Mon |
|
|
|
|
|
|
|
|
|
|
|
| Nov 20 Tue |
|
|
|
|
|
|
|
|
|
|
|
| Nov 21 Wed |
3.10 |
0:22:16 |
0:07:11 |
Home
Treadmill run |
|
|
|
|
|
|
|
| 1 @ 8:00 with 1% incline |
| 2 @ 7:08 with 1% incline |
| 3 @ 7:08 with 1% incline |
| Pull-ups 1 x 5 reps |
| Biceps/Shoulder/upper back 3 x 10 reps @20 lbs/arm |
| Single Leg Bridges 3 x 20 reps each leg |
| Abductor leg raises 3 x 25 reps each leg |
| Core work |
| Nov 22 Thu |
3.00 |
0:23:09 |
0:07:43 |
Torrance
Turkey Trot (Garmin watch time) |
|
|
|
|
|
|
|
| 1 @ 9:26 |
| 2 @ 7:06 |
| 3 @ 7:04 |
| Nov 23 Fri |
|
|
|
|
|
|
|
|
|
|
|
| Nov 24 Sat |
|
|
|
|
|
|
|
|
|
|
|
| Nov 25 Sun |
4.00 |
0:32:08 |
0:08:02 |
Neighborhood
run, then home gym: |
10.10 |
|
1:17:33 |
|
|
|
|
| 1 @ 8:18 |
| 2 @ 7:53 |
| 3 @ 7:51 |
| 4 @ 7:50 |
| Pull-ups (from dead hang) 3 x 5 reps |
| Core work |
| Crane pose practice 3 x 10 sec reps |
| Nov 26 Mon |
3.10 |
0:23:10 |
0:07:28 |
Neighborhood
run, then home gym: |
|
|
|
|
|
|
|
| 1 @ 8:00 % incline |
| 2 @ 7:19 % incline |
| 3.1 @ 7:08 % incline |
| Biceps 15 x 4 reps @15lbs/arm |
| Single Leg Bridges 3 x 20 reps each leg |
| Abductor leg raises 3 x 25 reps each leg |
| Core work |
| Nov 27 Tue |
3.40 |
0:28:18 |
0:08:19 |
Neighborhood
run |
|
|
|
|
|
|
|
| 1 @ 8:21 |
| 2 @ 8:18 |
| 3 @ 8:06 |
| 0.40 @ 3:22 pace |
| Nov 28 Wed |
3.20 |
0:26:26 |
0:08:16 |
Neighborhood
run |
|
|
|
|
|
|
|
| 1 @ 8:21 |
| 2 @ 8:10 |
| 3 @ 8:04 |
| 0.20 @ 8:00 pace |
| Pull-ups (from dead hang) 3 x 5 reps |
| Nov 29 Thu |
1.00 |
0:07:20 |
0:07:20 |
0.10
x 5 @ 8:00 %1 incline |
|
|
|
|
|
|
|
| 0.10 x 5 @ 6:40 %1 incline |
| Donkey kicks 2 x 20 reps each leg |
| single leg bridges 1 x 20 reps each leg |
| Abductor leg raises 3 x 25 reps each leg |
| Biceps 15 x 3 reps @15lbs/arm |
| Nov 30 Fri |
|
|
|
|
|
|
|
|
|
|
|
| Dec 01 Sat |
|
|
|
|
|
|
|
|
|
|
|
| Dec 02 Sun |
20.00 |
3:02:05 |
0:09:06 |
Zone
2 long run. Redondo Beach to Playa Del
Rey loop. I felt like I needed more
electrolytes. It was between 55º - 60º with major headwind keeping me cool. |
30.70 |
20.0 |
4:27:19 |
|
|
|
|
| 1 @ 8:56 (1 S-Cap Plus before start) |
| 2 @ 8:45 |
| 3 @ 8:43 |
| 4 @ 9:02 |
| 5 @ 8:47 |
| 6 @ 8:53 |
| 7 @ 9:18 (1 S-Cap Plus pill) |
| 8 @ 9:37 |
| 9 @ 8:59 |
| 10 @ 9:14 |
| 11 @ 8:33 |
| 12 @ 8:36 |
| 13 @ 9:04 |
| 14 @ 8:54 (1 S-Cap Plus pill) |
| 15 @ 8:56 |
| 16 @ 9:01 |
| 17 @ 8:52 (1 AccelGel) |
| 18 @ 8:58 |
| 19 @ 9:53 |
| 20 @ 9:44 |
| Dec 03 Mon |
|
|
|
|
|
|
|
|
|
|
|
| Dec 04 Tue |
2.00 |
0:15:30 |
0:07:45 |
Home
Treadmill: |
|
|
|
|
|
|
|
| 1 @ 8:00 %1 incline |
| 2 @ 7:30 %1 incline |
| Dec 05 Wed |
|
|
|
|
|
|
|
|
|
|
|
| Dec 06 Thu |
3.25 |
0:25:55 |
0:07:58 |
Fun
morning run in the rain |
|
|
|
|
|
|
|
| 1 @ 8:15 |
| 2 @ 7:43 |
| 3 @ 7:45 |
| 0.25 @ 7:56 pace |
| Dec 07 Fri |
|
|
|
|
|
|
|
|
|
|
|
| Dec 08 Sat |
3.25 |
0:24:28 |
0:07:32 |
Home
Treadmill: |
|
|
|
|
|
|
|
| 1 @ 8:00 %1 incline |
| 2 @ 7:19 %1 incline |
| ¼ @ 7:19 pace |
| Biceps 15 x 3 reps @15lbs/arm, 10 x 1 rep @20lbs/arm |
| Pull-ups (from dead hang) 3 x 5 reps |
| Core work |
| Dec 09 Sun |
4.00 |
0:29:57 |
0:07:29 |
Home
Treadmill: |
12.50 |
|
1:35:50 |
|
|
|
|
| ½ @ 8:00 2% incline |
| ½ @ 8:00 4% incline |
| 2 @ 7:19 1% incline |
| 3 @ 7:19 1% incline |
| 4 @ 7:19 1% incline |
| Single Leg Bridges 3 x 20 reps each leg |
| Abductor leg raises 3 x 25 reps each leg |
| Hallow body hold 1 minute x 1 rep |
| Dec 10 Mon |
|
|
|
|
|
|
|
|
|
|
|
| Dec 11 Tue |
|
|
|
|
|
|
|
|
|
|
|
| Dec 12 Wed |
3.10 |
0:23:51 |
0:07:42 |
Home
Treadmill: |
|
|
|
|
|
|
|
| 1 @ 8:00 1% incline |
| 2 @ 8:00 3% incline |
| 3.1 @ 7:08 1% incline |
| Biceps 15 x 3 reps @15lbs/arm |
| Pull-ups (from dead hang) 3 x 5 reps |
| Dec 13 Thu |
3.10 |
0:22:59 |
0:07:25 |
Home
Treadmill: |
|
|
|
|
|
|
|
| 1 @ 8:00 1% incline |
| 2 @ 7:08 1% incline |
| 3.1 @ 7:08 1% incline |
| Biceps 15 x 3 reps @15lbs/arm |
| Single Leg Bridges 3 x 20 reps each leg |
| Abductor leg raises 3 x 25 reps each leg |
| Core work |
| Dec 14 Fri |
3.10 |
0:22:59 |
0:07:25 |
Home
Treadmill: |
|
|
|
|
|
|
|
| 1 @ 8:00 1% incline |
| 2 @ 7:08 1% incline |
| 3.1 @ 7:08 1% incline |
| Single Leg Bridges 3 x 20 reps each leg |
| Abductor leg raises 3 x 25 reps each leg |
| Core work |
| Dec 15 Sat |
|
|
|
|
|
|
|
First 30 miler |
|
|
|
| Dec 16 Sun |
30.00 |
5:25:10 |
0:10:50 |
30
mile Redondo Beach to Marina Del Rey Loop: |
39.30 |
30.0 |
6:34:59 |
|
|
|
|
| • Electrolytes: 6 Salt Stick Plus capsules and about 6 dates: |
| 1 @ 8:29 (1 Salt Stick Plus cap at start) |
| 2 @ 8:37 |
| 3 @ 8:31 |
| 4 @ 8:57 (1 Salt Stick Plus cap) |
| 5 @ 9:12 |
| 6 @ 9:10 |
| 7 @ 9:24 |
| 8 @ 9:45 (1 Salt Stick Plus cap) |
| 9 @ 9:31 |
| 10 @ 9:33 |
| 11 @ 9:19 (1 Salt Stick Plus cap) |
| 12 @ 9:25 |
| 13 @ 9:42 |
| 14 @ 9:44 (1 Salt Stick Plus cap) |
| 15 @ 9:45 |
| 16 @ 10:49 |
| 17 @ 10:25 (1 Salt Stick Plus cap) |
| 18 @ 10:23 |
| 19 @ 12:00 |
| 20 @ 13:18 |
| 21 @ 10:35 |
| 22 @ 13:34 |
| 23 @ 16:44 |
| 24 @ 13:27 |
| 25 @ 13:10 |
| 26 @ 12:30 |
| 27 @ 12:08 |
| 28 @ 13:46 |
| 29 @ 10:52 |
| 30 @ 10:40 |
| Dec 17 Mon |
|
|
|
|
|
|
|
|
|
|
|
| Dec 18 Tue |
|
|
|
|
|
|
|
|
|
|
|
| Dec 19 Wed |
3.10 |
0:22:59 |
0:07:25 |
Home
Treadmill: |
|
|
|
|
|
|
|
| 1 @ 8:00 1% incline |
| 2 @ 7:08 1% incline |
| 3.1 @ 7:08 1% incline |
| Biceps 15 x 3 reps @15lbs/arm |
| Pull-ups (from dead hang) 3 x 5 reps |
| Dec 20 Thu |
3.10 |
0:22:59 |
0:07:25 |
Treadmill
run in my home gym: |
|
|
|
|
|
|
|
| 1 @ 8:00 1% incline |
| 2 @ 7:08 1% incline |
| 3.1 @ 7:08 1% incline |
| 2 x 1 minute rep Plank |
| 2 x 1 minute reps Side Panks |
| Dec 21 Fri |
|
|
|
|
|
|
|
|
|
|
|
| Dec 22 Sat |
4.00 |
0:32:13 |
0:08:03 |
Neighborhood
run: |
|
|
|
|
|
|
|
| 1 @ 8:10 |
| 2 @ 7:53 |
| 3 @ 8:07 |
| 4 @ 7:49 |
| Dec 23 Sun |
5.00 |
0:39:24 |
0:07:53 |
Foggy
morning run felt refreshing: |
15.20 |
|
1:57:35 |
|
|
|
|
| 1 @ 8:22 |
| 2 @ 8:02 |
| 3 @ 7:59 |
| 4 @ 7:29 |
| 5 @ 7:13 |
| some glute strengthening. Some hanging scapular shrugs. |
| Dec 24 Mon |
|
|
|
|
|
|
|
|
|
|
|
| Dec 25 Tue |
|
|
|
|
|
|
|
|
|
|
|
| Dec 26 Wed |
3.10 |
0:23:10 |
0:07:28 |
Treadmill
run in my home gym: |
|
|
|
|
|
|
|
| 1 @ 8:00 1% incline |
| 2 @ 7:08 1% incline |
| 3.1 @ 7:08 1% incline |
| Bridges 3 x 25 reps w/25lbs dumbelll on hips |
| Abductor leg raises 3 x 25 reps each leg |
| Core work |
| Pull-ups (from dead hang) 3 x 5 reps |
| Dec 27 Thu |
3.08 |
0:25:36 |
0:08:19 |
Chilly
neighborhood run: |
|
|
|
|
|
|
|
| 1 @ 8:25 |
| 2 @ 8:11 |
| 3.08 @ 8:01 |
| Dec 28 Fri |
|
|
|
|
|
|
|
|
|
|
|
| Dec 29 Sat |
3.10 |
0:26:00 |
0:08:23 |
Chilly
neighborhood run, Garmin watch battery died: |
|
|
|
|
|
|
|
| 1 @ 8:08 |
| 2 @ 7:24 |
| 3.1 @ ?? |
| Dec 30 Sun |
|
|
|
|
9.28 |
|
1:14:46 |
|
|
|
|
| Dec 31 Mon |
3.30 |
0:31:22 |
0:09:30 |
Treadmill
@ Agua Caliente Resort. |
|
|
|
|
|
|
|
| Pull-up machine 3 x 12 reps @ 80lbs |
| Chest/Triceos machine 3 x 10 reps @ 50 lbs |
| Chest machine 3 x 5 reps @ 50 lbs |
| Crane pose 1 rep @ 20 secs |
| |
|
|
|
|
|
|
|
|
|
|
|
| |
|
|
|
|
|
|
|
|
|
|
|
| |
|
|
|
|
|
|
|
|
|
|
|
| total miles |
847.87 |
129:56:03 |
total hrs |
|
844.57 |
289.4 |
129:24:41 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|