Workouts

Here are all of my workouts, categorized by week.

                    

April 22 – 28

• April 22 – 3 miles
• April 23 – off
• April 24 – 3 miles
• April 25
• April 26
• April 27
• April 28

April 15 – 21

• April 15
• April 16
• April 17
• April 18
• April 19
• April 20 – 10 miles
• April 21

April 8 – 14

• April 8
• April 9
• April 10
• April 11
• April 12
• April 13 – 20 mile long run
• April 14

April 1 – April 7

• April 1 – 5 miles
• April 2 – swim
• April 3 – 6 miles & weights
• April 4 – 5 miles
• April 5 – 3 miles
• April 6 – 20 mile long run
• April 7 – yoga

March 25 – March 31

• March 25 – 3 miles easy
• March 26 – full body weights
• March 27 – 6 miles
• March 28 – 3 miles
• March 29 – 5 miles
• March 30 – 4 miles
• March 31 – 12 miles

March 18 – March 24

• March 18 – 3.5 mile shakeout
• March 19 – 6 miles & a swim
• March 20 – 4 mile run
• March 21 – 5 miles
• March 22 – off
• March 23 – 20 miles
• March 24 – 3 miles easy

March 11 – March 17

• March 11 – 6 miles
• March 12 – 6 miles
• March 13 – 6 miles
• March 14 – 5 miles
• March 15 – off
• March 16 – yoga
• March 17 – 13.1: Florida Beaches Halfathon

March 4 – March 10

• March 4 – off
• March 5 – 6 miles
• March 6 – 7 miles (35 minute tempo)
• March 7 – off
• March 8 – 3.5 in mountains
• March 9 – 3 miles in mountains
• March 10 – 3 miles easy

February 25 – March 3

• February 25 – 3 miles
• February 26 – 5 miles
• February 27 – 6 miles
• February 28 – 6 miles
• March 1 – off
• March 2 – Zoo Zoom 5k
• March 3 – 19 miles

February 18 – February 24

• February 18 – yoga & 6.4 miles
• February 19 – 4 miles
• February 20 – 7.3 miles
• February 21 – 5 miles
• February 22 – off
• February 23 – 2 mile shakeout
• February 24 – Gasparilla Half Marathon

February 11 – February 17

• February 11 – 3 mile shakeout
• February 12 – 5 mile run am, swim in pm
• February 13 – 25 minute tempo run – 7 miles total
• February 14 – 6 miles & yoga
• February 15 – off
• February 16 – 17 mile long run
• February 17 – 3 miles easy

February 4 – February 10

• February 4 – power yoga
• February 5 – 5 mile run & swim
• February 6 – 7.5 mile run w/ 20 min of tempo
• February 7 – 4 miles easy
• February 8 – off!
• February 9 – 3 miles @ Dirty Girl Mud Run
• February 10 – 16 miles (13.1 @ RNR St. Pete)

January 28 – February 3

• January 28 – 4 miles
• January 29 – 6 miles
• January 30 – 5 miles
• January 31 – 5 miles
• February 1 – off (sick)
• February 2 – 45 minute swim (sick)
• February 3 – 5 miles easy (sick)

January 21 – January 27

• January 21 – 4 mile run am, 3 mile run pm
• January 22 – off
• January 23 – 5 mile run am, yoga pm
• January 24 – 5 mile run am
• January 25 – off
• January 26 – 14 miles
• January 27 – 28 mile bike ride @ 16.5 mph

January 14 – January 20

• January 14 – 6 miles
• January 15 – swim workout & 2 mile run
• January 16 – 4 mile run
• January 17 – 5 mile run
• January 18 – 2 mile run
• January 19 – Zooma Half Marathon
• January 20 – 3 mile run

January 7 – January 13

• January 7 – 6 mile run
• January 8 – swim workout
• January 9 – 6 mile run & yoga
• January 10 – swim workout
• January 11 – 10 mile long run
• January 12 – yoga & 3 mile run
• January 13 – Disney Marathon Volunteering!

December 31 – January 6

• December 31 – 4 miles
• January 1 – 8 miles & yoga
• January 2 – 4 miles
• January 3 – power yoga
• January 4 – 5 miles
• January 5 – 3.5 miles
• January 6 – 5 miles

December 24 – December 30

• December 24 – 8 miles
• December 25 – off
• December 26 – 6 mile run & yoga
• December 27 – 4 miles
• December 28 – power yoga
• December 29 – 4 miles
• December 30 – 5 miles

December 17 – December 23

• December 17 – 6 miles, with 2 @ tempo pace
• December 18 – swim workout
• December 19 – 4 miles
• December 20 – 5 miles
• December 21 – off
• December 22 – 3 miles & yoga
• December 23 – 5 miles

December 10 – December 16

• December 10 – off
• December 11 – 5 miles
• December 12 – 3 miles
• December 13 – swim
• December 14 – 6 miles
• December 15 – yoga & 3 miles
• December 16 – 8 miles

December 3 – December 9

• December 3 – off
• December 4 -5 miles easy
• December 5 – 3 miles easy
• December 6 – 4 miles
• December 7 – off
• December 8 – 5 miles and yoga
• December 9 – 4 miles easy

November 26 – December 2

• November 26 – 2 mile tempo @ 7:30 pace – 5 miles total
• November 27 – 2 miles easy and weights
• November 28 – 1×400, 1×800, 1×1200, 1×800, 1×400 – 5 miles total
• November 29 – weights
• November 30 – 2 miles easy
• December 1 – OUC Half Marathon
• December 2 – off

November 19 – November 25

• November 19 – 3 miles
• November 20 – off
• November 21 – 2.5 miles
• November 22 – 10k Turkey Trot
• November 23 – 3 miles
• November 24 – 4 miles
• November 25 – off

November 12 – November 18

• November 12 – 3 miles easy
• November 13 – 5 miles easy
• November 14 – 4 miles easy
• November 15 – 5 miles easy
• November 16 – off
• November 17 – 2.5 miles easy
• November 18 – Women’s Half Marathon

November 5 – November 11

• November 5 – 3 miles and swim workout
• November 6 - 3 miles and swim workout
• November 7 – 5 miles easy
• November 8 – 3 miles
• November 9 – off
• November 10 – Pretty Muddy Mud Run
• November 11 – 10 miles easy

October 29 – November 4

• October 29 – 5 miles easy
• October 30 – off
• October 31 – off
• November 1 – 4 miles easy
• November 2 – off
• November 3 – 8 miles
• November 4 – Brick: 45 minutes bike, 2 mile run

October 22 – October 28

• October 22 – 5 miles easy
• October 23 – 2550m swim
• October 24 – 5 miles easy
• October 25 – 2200m swim
• October 26 – 2 miles easy
• October 27 – 6 miles easy
• October 28 – 3 miles easy

October 15 – 21

• October 15 – walk/run with Winnie
• October 16 – 1300m easy swim, 25 minute strength training
• October 17 – off
• October 18 – 25 minute strength training
• October 19 – 3 miles easy
• October 20 – 4 miles easy
• October 21 – off

October 8 – 14

• October 8 – off
• October 9 – off
• October 10 – off
• October 11 – off
• October 12 – off
• October 13 – off
• October 14 – Crossfit WOD

October 1 – October 7

• October 1 – 3 miles easy
• October 2 – off
• October 3 – 3 miles easy
• October 4 – off
• October 5 – off
• October 6 – 20 minutes easy
• October 7 – Chicago Marathon!!

September 24 – 30

• September 24 – 4 miles easy
• September 25 – swim workout
• September 26 – am: 4 miles easy, pm: swim workout
• September 27 – 4 miles
• September 28 – off
• September 29 – 8 miles
• September 30 – 2 miles

September 17 – 23

• September 17 – 6 mile run
• September 18 – elliptical x-train and upper body weights
• September 19 – am: 5 mile run, pm swim
• September 20 – 4 mile run
• September 21 – off
• September 22 – 11 mile long run
• September 23 – 3 mile run

September 10 – September 16

• September 10 – 6.5 mile run
• September 11 – off
• September 12 – am: 6 mile run, pm: swim workout
• September 13 – 6 mile run
• September 14 – swim workout
• September 15 – 22 mile long run
• September 16 – off

September 3 – September 9th

• September 3 – am: 40 mile bike ride, pm: 4 mile run
• September 4 – swim workout
• September 5 – am: 5 mile run pm: 4×100 progression swim workout
• September 6 – 6 mile run @8:30 pace
• September 7 – swim workout (2000m ish)
• September 8 – 4 miles easy
• September 9 – 10 mile long run (8 on TM, 2 outside)

August 27 – September 2

• August 27 – Off! Recovering from 20 mile long run!
• August 28 – 4 mile pace run – 7 miles total
• August 29 – swim workout
• August 30 – 6 mile run
• August 31 – swim workout
• September 1 – 14 mile long run
• September 2 – 3 mile run

August 20 – 26

• August 20 – 7 miles easy
• August 21 – 6 miles easy
• August 22 – lower body circuit workout
• August 23 – 3 miles easy
• August 24 am: swim workout, pm: 4 mile run
• August 25 – yoga
• August 26 – 20 mile long run

August 13 – 19

• August 13 – 7 miles
• August 14 – Swim practice
• August 15 – off (traveling)
• August 16 – 7 miles in San Francisco
• August 17 – 15 miles in Boston
• August 18 – crossfit easy workout
• August 19 – 5 miles easy

August 6 – August 12

• August 6 – 6 mile treadmill hill workout
• August 7 – swim workout
• August 8 – am 6 mile run, pm swim workout
• August 9 – 7 miles
• August 10 – swim practice
• August 11 – 19 mile long run
• August 12 – Yoga for Runner’s Workshop

July 30 – August 5

• July 30 – 5 miles easy
• July 31 – easy swim
• August 1 – hard swim! 1.5 hours!
• August 2 – 5mile pace run – 7 miles total
• August 3 – off
• August 4 – off
• August 5 – 17 mile long run

July 23 – July 29

• July 23 – 1 hour run w/ 4 miles @ progression
• July 24 – 1300m swim
• July 25 – 1200m swim
• July 26 – 5 mile run, 3 miles @ pace
• July 27 – off!
• July 28 – Top Gun Sprint Triathlon! 1:01:22
• July 29 – 10 mile run

July 16 – July 22

• July 16 – 4×800 @ 3:30 – 7.5 miles total
• July 17 – weights
• July 18 – am: 40 minute tempo – 7 miles total, 2500m swim workout in pm.
• July 19 – Off!
• July 20 – 4 miles easy
• July 21 – 16 mile long run
• July 22 – Off!

July 9 – July 15

• July 9 – 7 miles easy (3 with the Lulu run club)
• July 10 – strength training
• July 11 – 35 minute tempo run – 7 miles total
• July 12 – 4 miles easy
• July 13 – swim workout
• July 14 – 30 min. open water swim, 20 mile bike, 2 mile pace run
• July 15 – 9 mile long run

July 2 – July 8

• July 2 – 7 mile run
• July 3 – swim practice!
• July 4 – 7 mile run, swim practice
• July 5 – 3×1 mile repeats – 7 miles total
• July 6 – swim practice (1900m)
• July 7 – 14 mile long run
• July 8- Tri brick (20 minutes biking, 4.5 mile run)

June 25 – July 1

• June 25 – 5×800′s on the treadmill
• June 26 – no swim practice bc of the tropical storm! off!!
• June 27 – 4 mile pace run
• June 28 – swim practice! (3000m)
• June 29 – 5 miles easy
• June 30 – swim practice!
• July 1 – 13 mile long run

June 18 – 24

• June 18 – am: 4 mile pace run (6 miles total), 3 mile run with Lululemon in pm
• June 19 – 2100 m swim in am
• June 20 – 30 min tempo in am (6 miles); 1200m timed swim in pm (23:03)
• June 21 – 4 mile run
• June 22 – swim workout – approx 1900m
• June 23 – 8 mile long run and Lululemon yoga
• June 24 – spin class

June 11 – June 17

• June 11 – 3 mile run with Lululemon Run Club
• June 12 – strength training
• June 13 – am: 3 mile pace run (5mi total)
• June 14 – 5 mile run
• June 15 – swimming
• June 16 – 11 mile long run with last 2 miles @ goal pace; yoga @ Lululemon
• June 17 – 90 minute bike ride

June 4 – June 10

• June 4th – am: 4x Yasso 800′s @ 3:30 pace (5 miles total) , pm: 3 miles easy
• June 5th – swim practice – 1300m
• June 6th – 20 min tempo run in am – 5.5 miles total, pm: swim practice (2600 meters)
• June 7th – 4 mile easy run
• June 8th – off – vacation
• June 9th – off vacation
• June 10th – 10 mile long run

May 28 – June 3

• May 28 – 8 miles easy
• May 29 – off – back pain!
• May 30- off – back pain!
• May 31 – easy 3 miles
• June 1 – swimming workout
• June 2 – yoga @ Lululemon
• June 3 – 9 mile long run

May 21 – May 27

• May 21 - swim workout, 4 miles
• May 22 –  weights
• May 23 - swim workout, 5 miles
• May 24 – weights
• May 25 – 3 miles easy
• May 26 – 6 miles easy, weights
• May 27 – 1 hour cycling

May 14 – May 20

• May 14 – am: 4 mile run, pm: swim workout
• May 15 – am: strength training, pm: 1 hour cycling w/ 6×2:30 sprints
• May 16 – 5 mile run
• May 17 – strength training
• May 18 –  swim
• May 19 – 6 mile run
• May 20 – 1 hour cycling

May 7 – May 13

• May 7 – off
• May 8 – weights
• May 9 – swim workout!
• May 10 – weights
• May 11 – off
• May 12 – 4 mile easy run
• May 13 – 60 min Hot Yoga

April 30 – May 6

• April 30 – Off! Marathon Recovery
• May 1 - Off! Marathon Recovery
• May 2 - Off! Marathon Recovery
• May 3 - Off! Marathon Recovery
• May 4 - Off! Marathon Recovery
• May 5 - Off! Marathon Recovery
• May 6 - 1 hour bike ride

April 23 – 29

• April 23 – off
• April 24 – 4×400 to stretch out – 3.5 miles
• April 25 – off
• April 26 – off
• April 27 – 2 easy miles
• April 28 – Country Music Marathon! 26.2 miles
• April 29 – Off! Marathon Recovery!

April 16 – 22

• April 16 – 7 mile run
• April 17 – x train
• April 18 – 3 mile tempo
• April 19 – 3 miles easy
• April 20 – off
• April 21 – 8 mile treadmill run
• April 22 – X train and weights

April 9 – 15

• April 9 – 6 miles easy
• April 10 – x train
• April 11 – 30 min tempo – 6 miles total
• April 12 – off
• April 13 – 10 miles easy
• April 14 – off
• April 15 – 7 miles easy

April 2nd – April 8

• April 2 – 3 miles – Lululemon run club!!
• April 3 – 8×800 @ 3:30 pace – 8 miles total & weights
• April 4 – 6 miles easy
• April 5 – weights
• April 6 – 5 miles just above race pace
• April 7 – 22 mile long run
• April 8 – off

March 26 – April 1

• March 26 – 6 miles easy
• March 27 – swimming & weights
• March 28 – 5 miles @ 8 min pace – 7 miles total
• March 29 – off
• March 30 –  5 miles easy
• March 31 – weights
• April 1 – 12 miles @ 8:10 pace

March 19 – March 25

• March 19 – Swimming!
• March 20 – 5.5 miles easy
• March 21 – 50 minute tempo run – 9 miles total
• March 22 – off
• March 23 – 3 miles easy & swimming
• March 24 – 20 hilly miles
• March 25 – off!

March 12 – March 18

• March 12 – Swimming!!
• March 13 – 7×800 – Yasso Style! 7.5 miles total
• March 14 – 45 minute tempo – 8 miles total
• March 15 – weights
• March 16 – 3 miles
• March 17 – 5k! – 20:43 – 6 miles total
• March 18 – 12 miles w/middle 6 miles @ 8min pace

March 5 – March 11

• March 5 – weights
• March 6 – 3 mile easy run
• March 7 – 5 miles
• March 8 – 5 miles
• March 9 – weights
• March 10 – 20 miles in the hills!
• March 11 – 3 miles easy

February 27 – March 4

• February 27 – 6x Yasso 800′s! 7 miles total
• February 28 – 30 minutes on the elliptical and full body weights
• February 29 – 5 miles easy
• March 1 – off!
• March 2 – 2 mile shake out run
• March 3 – 15k & 5k Gasparilla run @ 8 min. pace – 14 miles total
• March 4 – Half marathon and 5+3k @ 8 minute pace – 21 miles total

February 20 – 26

• February 20 – 9 miles easy
• February 21 – weights and elliptical
• February 22 – 5 mile tempo – 7 miles total
• February 23 – weights
• February 24 – mile repeats – 9 miles total
• February 25 – 13 mile long run
• February 26 – off!

February 13 – 19

• February 13 – 6 miles easy
• February 14 – Spin Class
• February 15 – 3 mile pace run – 6 miles total
• February 16 – weights
• February 17 – 6 mile easy run
• February 18 – 17 mile hilly run
• February 19 – Weights and elliptical

February 6 – February 12

• February 6 – 6 miles
• February 7 – off
• February 8 – 40 minute tempo
• February 9 – spinning and weights
• February 10 – 5 miles easy
• February 11 – bike ride
• February 12 – Half Marathon! 16 miles total with warmup and cool down

January 30 – February 5

• January 30 – 35 minute tempo  - 7.5 miles total
• January 31 – xtraining & weights
• February 1 -  off!
• February 2 – 7 mile pace – 9 miles total
• February 3 – 6 miles easy
• February 4 – 1 hour bike ride
• February 5 – 14 miles in the hills

January 23 – 29

• January 23 – 5×800 w/ 400 rest – 7.5 miles total…. and weights
• January 24 – light weights
• January 25 – 3 mile pace – 6 miles total
• January 26 – off!
• January 27 – 7 miles easy
• January 28 – 7 miles easy
• January 29 – off!

January 16 – 22

• January 16 – 8xhills – 6 miles total
• January 17 – 20 min xtrain and weights
• January 18 – 7 mile easy run
• January 19 – 6 mile pace run @ 7:52 – 8 miles total
• January 20 – off!
• January 21 – 13 mile long run
• January 22 – off!

January 9 – 15

• January 9 – 4×800′s @ 3:30 pace – 7 miles total
• January 10 – Spin Class and Abs
• January 11 – 30 minute tempo – 7 miles total
• January 12 – weights
• January 13 – 6 miles @ 8 min. pace – 8 miles total
• January 14 – 8 mile long run – scale back week
• January 15 – 1 hour bike ride

January 2 – 8

• January 2 – 30 min tempo – 6.5 miles total
• January 3 – spin class and weights
• January 4 – 3 miles @ 8 minute pace – 6 miles total
• January 5 – weights
• January 6 – 5 mile run
• January 7 – 11 mile long run
• January 8 – 1 hour bike ride

December 26 – January 1

• December 26 – 3x hill – total of 5 miles
• December 27 – Spin Class
• December 28 – 30 minute tempo – 6.5 miles total
• December 29 – off
• December 30 – 5 mile pace @ 7:57
• December 31 – 10 mile long run
• January 1 – Yoga in the Park!

December 19 – 25

• December 19 – weights
• December 20 – 4 mile run
• December 21 – 6 mile quick tempo
• December 22 – xtrain and weights
• December 23 – off
• December 24 – 6 mile run
• December 25 – 1 hour cycling

December 12 – 18

• December 12 – xtrain and weights
• December 13 – 3 mile run
• December 14 – 45 minutes of spin
• December 15 – 5 mile run & crossfit
• December 16 – 3 mile run
• December 17 –  4 mile run
• December 18 – 8.5 mile run

December 5 – 11

• December 5 – 5 miles
• December 6 – 6 miles & weights
• December 7 – 4 miles at the Jingle Bell Run!
• December 8 – off!
• December 9 – 4 mile run
• December 10 – 5 miles
• December 11 – 8.5 miles

November 28 – December 4

• November 28 – upper body weights workout
• November 29 – 5 mile run
• November 30 – 47 minute Hard elliptical workout
• December 1 – 6 mile run
• December 2 – 3 mile easy shakeout!
• December 3 – OUC Half Marathon
• December 4 – Off!!

November 21 – 27

• November 21 – 30 min elliptical and weights
• November 22 – 4 miles super easy
• November 23 – 30 min cross training
• November 24 – 10k Turkey Trot
• November 25 – 2 mile run with the pup
• November 26 – 5 miles
• November 27 – 6 miles

November 14 – 20

• November 14 – weights
• November 15 – 5 miles
• November 16 – 3 miles
• November 17 – 4.5 miles
• November 18 – Xtrain for 30 minutes
• November 19 – 2 mile shakeout
• November 20 – Womens Half Marathon!

November 7 – 13

• November 7 – 30 min elliptical & weights
• November 8 – 6 mile run
• November 9 – 40 min elliptical & weights
• November 10 – 5 mile run
• November 11 – 7 miles – tapering for 1/2 marathon
• November 12 – 3 miles easy
• November 13 –  5 miles

October 31 – November 6

• October 31 – 2 mile super easy shakeout & weights
• November 1 – 5 miles easy
• November 2 – 6 miles easy & weights
• November 3 – 4 mile run
• November 4 – Off
• November 5 – 5 mile run
• November 6 – 13 mile long run

October 24 – October 30

• October 24 – 5 mile run and weights
• October 25 – 3 mile tempo w/ warm up and cool down – totalled about 6.5 miles
• October 26 – 4 mile easy run
• October 27 – 7 miles
• October 28 – Xtraining on the elliptical
• October 29 – 5 mile run
• October 30 – 14 miles

October 17 – October 23

• October 17 – no cardio – weights only
• October 18 – 5 miles
• October 19 – 3 miles and weights
• October 20 – 7 miles
• October 21 – 4 miles
• October 22 – 13.5 mile long run
• October 23 – 3 mile shakeout

October 10 – October 16

• October 10 – 9.5 mile run, weights
• October 11 – 6 mile run
• October 12 – 7×2 min hard, w/ 2 min rest - totaling 6 miles
• October 13 – xtrain on elliptical, weights
• October 14 – 5 mile easy run
• October 15 – 4 mile run
• October 16 – 12 mile long run

October 3 – October 9

• October 3 – 3 mile shakeout run after the MS 150
• October 4 – 6 mile run
• October 5 – 4 mile easy run
• October 6 – 7×2 min hard, with same recovery. Totaled 7 miles
• October 7 – off!
• October 8 – 1Day Relay! Ran 10.63 miles @ 7:30 pace
• October 9 – off!

September 26 – October 2

• September 26 – off! Conference Fun!
• September 27 – 6 mile run
• September 28 – 3 mile run in the am, xtrain & weights in the pm
• September 29 – 3 mile run in the am w/ Keila, easy workout pm – 3 x 3min hard w/ 3 min rest – 5 miles total
• September 30 – off – resting for the MS 150!!
• October 1 – Cycle to the Shore! 83 mile ride
• October 2 – Cycle to the Shore! 67 mile ride

September 19 – 25

• September 19 – 6 mile run
• September 20 – 3 mile run in the am, 45 min elliptical & weights in p.m.
• September 21 – workout! 3 min hard x 3 min easy – repeat 5 times. 7.5 mi total
• September 22 – xtrain and weights
• September 23 – 4 mile run
• September 24 – 12 mile run
• September 25 – spin class!

September 12 – 18

• September 12 – 5 mile run & weights
• September 13 – 45 minutes Cross Train
• September 14 – speed workout! 7 x 2 min hard with 4 min recovery. 8 miles total with warm up and cool down. Weights
• September 15 – off day!
• September 16 – 10 mile long run
• September 17 – 40 mile bike ride
• September 18 – 3 mile recovery run

September 5 – 11

• September 5 – 17 mile ride, weights
• September 6 – Off!!!
• September 7 – 3 mile run, weights
• September 8 – 5 mile run
• September 9 – 3 mile run
• September 10 – 8 mile run
• September 11 – 30 mile bike ride

August 29 – September 4

• August 29 – 5 mile run
• August 30 – 3 mile run
• August 31 – 5 mile run
• September 1 – 3 mile run
• September 2 – 4 mile run
• September 3 – 10.5 mile run
• September 4 – 35 mile ride

August 22-28

• August 22 – 3 mile easy run
• August 23 – weights
• August 24 – 5 mile run
• August 25 – 3 mile run
• August 26 – 3 mile run
• August 27 – 8 mile run
• August 28 – 30 min bike ride – rained out!

August 15-21

• August 15 – 30 min elliptical, weights, 4 mile run
• August 16 – off!!!
• August 17 – 5 mile interval run workout, weights
• August 18 – 5 mile run
• August 19 – off
• August 20 – 8 mile run
• August 21 – 5 mile run

August 8-14

• August 8 – 3 mile run, 30 min elliptical, weights
• August 9 –  5 mile rainy run
• August 10 – 3 mile run, 30 min elliptical, weights
• August 11 – off! Vacation time
• August 12 – 7 mile mountain run
• August 13 -90 min challenging hike
• August 14 – 4 mile mountain run

August 1-7

• August 1 – 4 mile run and circuit weight workout
• August 2 – off
• August 3 – 5 mile run and weights
• August 4 – easy 3 mile run
• August 5 – 5 mile run with pickups
• August 6 – 6 mile run
• August 7 – 35 mile bike ride

July 25-31

• July 25 – 4 mile run
• July 26 – 3 mile run and weights
• July 27 – 4 mile run
• July 28 – 30 min xtrain and weights
• July 29 – 3 mile run
• July 30 – 48 mile bike ride
• July 31 – 6 mile run

July 18-24

• July 18 – 3 mile run
• July 19 – 4 mile run, weights at lunch
• July 20 – off!
• July 21 – 5 mile fartlek run, circuit training at lunch
• July 22 – off
• July 23 – 8 mile run
• July 24 – 35 mile ride

July 11-17, 2011

• July 11 – 5 mile run, weights at lunch
• July 12 – 4 mile run
• July 13 – 3 mile run in am,weights at lunch, 20 mile bike in pm
• July 14 – off
• July 15 – off
• July 16 – 8 mile run
• July 17 – 38 mile bike ride