TacticalBarbell.com

Mon 1/1/18
SLLS 2 mile trail run - Lake Chapman
Pushups 8,7,7,6,10 Chins 3,3,2,3,3 TRX Rows 5x6, SLDL w/25# DB 5x5

Tues 1/2/18
SLLS 2 mile treadmill run
DL 3x3x215, Step Up 3x5L,5R
10 min stretching

Weds 1/3/18
Pushups 8,8,7,7,16 Squats 5x10, Chins 3,3,3,2,6 TRX Rows 5x6, SLDL w/25# DB 5x5
PM SLLS 2 mile trail run Lake Chapman

Fri 1/5/18
SLLS 2 mile treadmill run
DL 3x3x225, Step Up 3x5L,5R

Sat 1/6/18
SLLS 2 mile trail run Lake Chapman

Mon 1/8/18
SLLS 2 mile treadmill run
Pushups 9,7,6,7,9 Squats 5x10, Chins 4,3,4,3,4 TRX Rows 5x6, SLDL w/25# DB 5x5

Weds 1/10/18
Pushups 9,7,8,7,9 Squats 5x10, Chins 5,3,4,3,5 TRX Rows 5x6, SLDL w/25# DB 5x5

Thurs 1/11/18
SLLS 4 mile run

Sat 1/13/18
SLLS 2 mile run
DL 5x95,5x145,5x185,5x205,5x225

Mon 1/15/18
SLLS 2 mile run

Tues 1/16/18
Pushups 10,10,20, Squats 10,10,50, Situps 30 (WLC assesments)
DL 3x145,3x185,3x3x235
Lunges w/ 25# DBs 3x5R/5L
PM SLLS 2 mile trail run SCNC

Thurs 1/18/18
Pushups 5x10, Squats 5x10, Rows w/ 35# DB 5x10R/10L, SLDL w/35# DB 5R/5L, Curls #15 DBs 5x10
PM SLLS 2 mile run

Sat 1/20/18
SLLS 2 mile trail run

Sun 1/21/18
Pushups 5x10, Squats 5x10, Rows w/ 35# DB 5x10R/10L, SLDL w/35# DB 5R/5L, Curls #15 DBs 5x10
3 mile hike Unicoi

Mon 1/22/18
SLLS 3 mile easy run
10 min stretching

Tues 1/23/18
SLLS 2 mile run
10 min stretching

Weds 1/24/18
Pushups 3x10, Squats x10, Rows w/ 35# DB 3x10R/10L, SLDL w/35# DB 3x5R/5L, Red Band Pull Downs 3x10
10 min stretching

Thurs 1/25/18
DL 5x95,5x185,5x205,2x5x225
Lunges w/ 15# DBs 3x5R/5L
10 min stretching

Fri 1/26/18
BB Press 5x3x95, DB Bench 5x10x25s
10 min stretching

Sun 1/28/18
DB Bench 5x10x25s
Lat Pull Downs with red band 5x10

Sun 2/4/18
Sick with flu over the last week.
Pushups 3x10, Squats x10, Rows w/ 35# DB 3x10R/10L, SLDL w/35# DB 3x5R/5L, Red Band Pull Downs 3x10
10 min stretching

Tues 2/6/18
Pushups 3x10, GobSq 3x10x16kg, Rows w/ 20kg KB 3x10R/10L, SLDL w/16kg KB 3x5R/5L, Press w/20kg KB 3x5R/5L
PM SLLS 2 mile run

Weds 2/7/18
DL 5x95,5x145,5x185,5x205,5x225

Fri 2/9/18
1 mile walk
HPC+Press 3x25,3x45,3x55,3x65,3x75

Sat 2/10/18
SLLS 2 mile run

Sun 2/11/18
DB Bench 3x10x25#, TRX Rows 3x10
HPC+Press 3x25,3x45,3x65,3x75,3x85,3x95
DL 3x3x225, FWs w/2-20kg 5 trips to end of driveway

Mon 2/12/18
SLLS 2 mile run

Tues 2/13/18
SLLS 1 mile run
DB Bench 3x10x25#, TRX Rows 3x10
HPC+Press 3x25,3x45,3x65,3x75,3x85,3x95
DL 3x3x225

Weds 2/14/18
SLLS 2 mile run

Thurs 2/15/18
SLLS 3 mile run

Friday 2/16/18
SLLS 2 mile run
PC+Press 95x1,2,3,1,2,3
Pushups 6x5

Sat 2/17/18
SLLS 4 mile run 48:30

Sun 2/18/18
DB Bench 35# 3x10, Row 20kg 3x10R/10L, Red Band Pull downs 3x10, Curls 25# 3x10

Mon 2/19/18
SLLS 2 mile run

Tues 2/20/18
SLLS 3 mile run 36:22
PM - PC+Press 95x1,2,3,1,2,3, Pushups 6x5, TRX Rows 6x10
DL 3x145,3x185,3x2052x3x225

Weds 2/21/18
SLLS 2 mile run 25:57

Thurs 2/22/18
SLLS 3 mile run
PM - PC+Press 95x1,2,3,1,2,3, DB Bench 3x10x35#, Rows 3x10x20kg R/L, Curls 25# 3x10
DL 3x145,3x185,3x2052x3x225

Fri 2/23/18
SLLS 2 mile R/W 26:44

Sat 2/24/18
SLLS 3 mile R/W

Sun 2/25/18
SLLS 2 mile R/W 23:39

Mon 2/26/18
Press 5x25,5x45,5x65,5x75,5x85
DB Bench 3x10x35#, Rows 3x10x20kg R/L, Curls 45# 3x10

Tues 2/27/18
SLLS 4 mile R/W 49:27

Weds 2/28/18
SLLS 2 mile R/W 25:00
Press 5x25,5x45,5x65,5x75,5x85,5x95

Thursday 3/1/18
2 mile treadmill run walk

Fri 3/2/18
SLLS 3 mile run walk 38:06 Avg Pace 12:42

Sat 3/3/18
Catholic Center 5K Human Race 37:30

Tues 3/6/18
5x Mini Leg Blaster, 10 push ups, 4 TRX Rows
3x 5x Dumbbell Halfmoon 15#, 5x Kneeling Slasher to Halo 15#, 3x Turkish Get Up 15#,10x Hinge Lift 25#

Weds 3/7/18
SLLS 2 mile run 25:02

Thurs 3/8/18
SLLS 2 mile run 24:26

Fri 3/9/18
SLLS 2 mile run 24:30

Sat 3/10/18
SLLS 2 mile run Athens Greenway 26:42

Mon 3/12/18
4x Mini Leg Blaster, 10 push ups, 4 TRX Rows
3x 5x Dumbbell Halfmoon 15#, 5x Kneeling Slasher to Halo 15#, 3x Turkish Get Up 15#,10x Hinge Lift 25#

Tues 3/13/18
SLLS 4 mile run 50:21

Weds 3/14/18
4x Mini Leg Blaster, 10 push ups, 4 TRX Rows
3x 5x Dumbbell Crawl 15#, 10x Standing Slasher to Halo 15#, 5x Thruster 15#, Standing Founder 15/15

Thurs 3/15/18
SLLS 2 mile run 22:48
1 mile walk

Fri 3/16/18
SLLS 4 mile run 48:29

Sat 3/17/18
SLLS 2 mile run IMF

Mon 3/19/18
SLLS 2 mile threadmill run

Tues 3/20/18
SLLS 2 mile run IMF 26:09

Weds 3/21/18
Squat 3x10. Pushup 3x10, Lunge 3x5R/5L, TRX Row 3x10
Back Squat 3x5x45
Press 3x5x45
Loaded Lunge 3x5R/5L w/15# DBs
Row 3x10R/10L w/20kg KB

Thurs 3/22/18
SLLS 2 mile trail run Lake Chapman 30:16

Fri 3/23/18
SLLS 2 mile run IMF 24:18

Sat 3/24/18
SLLS 4 mile run 48:08

Mon 3/26/18
SLLS 3 mile run w/3x 20s strides 36:12 Avg Pace 12:03
PC 5x3x95

Tues 3/27/18
SLLS 3 mile run w/3x Whitehead Elem hill 35:58 Avg Pace 11:59
Pushups 3x10, TRX Rows 3x10
Back Squat 3x5x55
Press 3x5x55

Thurs 3/29/18
SLLS 5 mile run 63:39 Avg Pace 12:43

Fri 3/30/18
SLLS 3 mile run w/3x 20s strides 35:43 Avg Pace 11:50
DL 5x95,5x145,5x1x185

Sat 3/31/18
SLLS 2 mile trail run SCP 30:20 Avg Pace 15:09
Squat 3x5x65
Bench 3x5x65
Row 3x10R/10L 40#

Mon 4/2/18
SLLS 3 mile run w/4x 20s strides 35:49 Avg Pace 11:56
PC 5x3x100

Tues 4/3/18
SLLS 3 mile easy run 40:24 Avg Pace 13:28
Pushups 3x10, TRX Rows 3x10
Back Squat 3x5x65
Press 3x5x65

Thurs 4/5/18
3x 1R/1L TGU, 5 Pushups, 5 TRX Rows
5x 10 swings, 5 Goblet Squats
3x 5R/5L SLDL
All with 16kg KB
PM SLLS 2 mile run IMF 25:52 Avg pace 12:55

Fri 4/6/18
SLLS 3 mile run 36:41 Avg Pace 12:13

Sat 4/7/18
Pushups, Goblet squats, Presses, Rows, SLDL, Split Squats with Jean

Sunday 4/8/18
SLLS 3.75 mile run 48:14 Avg Pace 12:51

Mon 4/9/18
SLLS 3 mile run w/5x 20 sec strides 35:31 Avg Pace 11:49

Tues 4/10/18
3x 1R/1L TGU, 10 Pushups, 10 Bench Dips
5x 10 swings, 5 Goblet Squats
2x 2,3,5 Press, Feet elevated TRX Row
All with 16kg KB

Weds 4/11/18
SLLS 2 mile run 26:26 Avg pace 13:11

Thurs 4/12/18
SLLS 5 mile run 61:38 Avg pace 12:20

Friday 4/13/18
3x 1R/1L TGU, 5 Pushups, 10 Bench Dips
5x 12 swings, 5 Goblet Squats
2x 2,3,5 Press, Feet elevated TRX Row
All with 16kg KB

Sat 4/14/18
SLLS 2.25 mile run 29:35 Avg Pace 13:08

Tues 4/17/18
3x 1R/1L TGU, 5 Pushups, 10 Bench Dips
5x 12 swings, 5 Goblet Squats
2,3,5,2,3,5,2,3 Press, Feet elevated TRX Row
All with 16kg KB
PM - SLLS 2 mile run 25:41 ABG Pace 12:50

Weds 4/18/18
SLLS 3 mile run 37:08 Avg pace 12:22

Thurs 4/19/18
SLLS 3 mile run 38:21 Avg Pace 12:50
Feeling tired. No running tomorrow.

Fri 4/20/18
3x 1R/1L TGU, 5 Pushups, 10 Bench Dips
5x 12 swings, 5,4,3,2,1 Goblet Squats
2,3,5 Press, Feet elevated TRX Row
All with 16kg KB

Sat 4/21/18
SLLS 2 mile run IMF 26:37 Avg Pace 13:17

Mon 4/23/18
3x 1R/1L TGU 16kg, 5 Pushups, 10 Bench Dips
5x 12 swings, 5 Goblet Squats w/16 kg
2,3,5,2,3,5,2,3 Press 16 kg, Row 20 kg

Tues 4/24/18
SLLS 2 mile run 24:29 Avg Pace 12:13

Weds 4/25/18
SLLS 5 mile run 65:31 Avg Pace 13:07

Thurs 4/26/18
3x 1R/1L TGU 16kg, 5 Pushups, 10 Bench Dips
5x 12 swings, 5 Goblet Squats w/16 kg
3x 2,3,5 Press 16 kg, Row 20 kg

Fri 4/27/18
SLLS 4 mile run 49:57 Avg Pace 12:29

Sat 4/28/18
SLLS 2 mile run IMF 27:08 Avg Pace 13:34

Mon 4/30/18
SLLS 3 mile run 37:25 Avg Pace 12:29

Tues 5/1/18
3x 1R/1L TGU 16kg, 6 Pushups, 10 Bench Dips
5x 12 swings, 5 Goblet Squats w/16 kg
3x8 Press 16kg, 3x8 Row 20 kg

Weds 5/2/18
SLLS 5 mile run 64:28 Avg Pace 12:54

Thurs 5/3/18
3x 1R/1L TGU 16kg, 6 Pushups, 10 Bench Dips
5x 12 swings, 5 Goblet Squats w/16 kg
3x8 Press 16kg, 3x8 Row 20 kg

Fri 5/4/18
SLLS 4 mile run 48:39, Avg Pace 12:09

Sat 5/5/18
SLLS 3 mile run IMF 39:45 Avg Pace 13:15

Mon 5/7/18
SLLS 4 mile run 51:18 Avg Pace 12:47

Tues 5/8/18
30 min walk
5L/5R 16kg. Getup
5x10 Swings, 5,4,3,2,1 Gobelt Squats 20kg.
2,3,5,2,3,5 Press 20kg, Row 24kg.

Weds 5/9/18
SLLS 5 mile run 63:24 Avg Pace 12:40

Thurs 5/10/18
30 min walk
10 to 1 CD, 20kg swings, Pushups
3x8 16kg presses, TRX Rows

Fri 5/11/18
SLLS 4 mile run 49:13 Avg Pace 12:17

Sat 5/12/18
SLLS 3 mile run IMF 40:35 Avg Pace 13:38

Mon 5/14/18
SLLS 6 mile run 76:22 Avg Pace 12:43

Tues 5/15/18
SLLS 4 mile run 49:10 Avg Pace 12:16

Weds 5/16/18
P1, Ph 1, Day 1 Plank Pushups 3x8, Front Dips 3x8, Plank Hold 3x5s, Tuck Hold 3x3s, Mt Climbers 3x10
5x10 Swings, 5,4,3,2,1 Gobelt Squats 20kg.
2,3,5,2,3,5 Press 20kg, Row 24kg.

Fri 5/18/18
4.7 mile run LIC 58:02

Sat 5/19/18
2 mile treadmill

Sun 5/20/18
P1, Ph 1, Day 1 Plank Pushups 3x8, Dips 3x3, Plank Hold 3x5s, Tuck Hold 3x3s, Mt Climbers 3x10
3x8 Press 30#, Row 40#

Mon 5/21/18
SLLS 3.5 mile run 41:57

Sat 5/26/18
SLLS 2.5 mile run Greenway 34:18 Pace 13:43
Pushups 2x8, 20kg Press 2x5L/5R, 16kg Goblet Squat 2x5, SLDL 2x5L/5R, T-Bar Dips 2x10

Sun 5/27/18
SLLS 2 mile run IMF 28:18 Pace 14:08
Pushups 2x8, 20kg Press 2x5L/5R, 16kg Goblet Squat 2x5, SLDL 2x5L/5R, T-Bar Dips 2x10

Tues 5/29/18
SLLS 2 mile treadmill run
Pushups 2x8, 20kg Press 2x5L/5R, 16kg Goblet Squat 2x5, SLDL 2x5L/5R, T-Bar Dips 2x10

Weds 5/30/18
SLLS 2 mile run 22:49 Pace 11:23
Pushups 2x8, 20kg Press 2x5L/5R, 16kg Goblet Squat 2x5, SLDL 2x5L/5R, T-Bar Dips 2x10

Thurs 5/31/18
SLLS 2 mile run 26:37 Pace 13:17+B424
Pushups 2x8, 20kg Press 2x5L/5R, 16kg Goblet Squat 2x5, SLDL 2x5L/5R, T-Bar Dips 2x10

Fri 6/1/18
10 sets 5 pushups, 5 ring rows, 10 squats

Sat 6/2/18
Currahee Challenge Run 1:25:32

Mon 6/4/18
SLLS 4 mile run 51:34 Avg Pace 12:53
Pushups 2x8, 20kg Press 2x5L/5R, 16kg Goblet Squat 2x5, SLDL 2x5L/5R, T-Bar Dips 2x10

Tues 6/5/18
SLLS 4 mile run 54:31 Avg Pace 13:36
Pushups 2x8, 20kg Press 2x5L/5R, 16kg Goblet Squat 2x5, SLDL 2x5L/5R, T-Bar Dips 2x10

Weds 6/5/18
SLLS 4 mile run 50:47 Avg Pace 12:41
Pushups 2x8, 20kg Press 2x5L/5R, 16kg Goblet Squat 2x5, SLDL 2x5L/5R, T-Bar Dips 2x10
Weds PM
Sun Salutations
DL 5x95,5x145,3x165,3x175,3x185

Thurs 6/7/18
30 min Astanga Yoga

Fri 6/8/18
SLLS 4 mile run 49:36 Avg Pace 12:24
Pushups 2x8, 20kg Press 2x5L/5R, 16kg Goblet Squat 2x5, SLDL 2x5L/5R, T-Bar Dips 2x10

Sat 6/9/18
SLLS 2 mile run IMF 27:19 Avg pace 13:39

Mon 6/11/18
SLLS 4 mile run 50:57 Avg Pace 12:45
Pushups 2x8, 20kg Press 2x5L/5R, 16kg Goblet Squat 2x5, SLDL 2x5L/5R, T-Bar Dips 2x10

Tues 6/12/18
SLLS 4 mile run 48:56 Avg Pace 12:14
Pushups 2x8, 20kg Press 2x5L/5R, 16kg Goblet Squat 2x5, SLDL 2x5L/5R, T-Bar Dips 2x10

Weds 6/13/18
SLLS 4.5 mile run 59:03 Avg Pace 13:07
Pushups 2x8, 20kg Press 2x5L/5R, 16kg Goblet Squat 2x5, SLDL 2x5L/5R, T-Bar Dips 2x10

Fri 6/15/18
SLLS 4 mile run 54:28 Avg Pace 13:37

Sat 6/16/18
SLLS 2.5 mile run IMF 36:31 Avg Pace 14:32

Mon 6/18/18
SLLS 4.25 mile run 52:25 Avg Pace 12:20
Pushups 4x5, DB Bench 2x10x25#, Row 2x10R/10Lx20kg, Gob.Squat, 2x5x16kg, SLDL 2x5L/5Rx16kg, T-Bar Dips 2x10

Tues 6/19/18
SLLS 4 mile run 49:58 Avg Pace 12:29
Pushups 3x5, Press 2x10x45, Row 2x10x45, B.Squat 2x5x45, RDL 2x10x45

Weds 6/20/18
SLLS 4.6 mile run 60:23 Avg Pace 13:08
Pushups 4x5, DB Bench 2x10x25#, Row 2x10R/10Lx20kg

Friday 6/22/18
SLLS 4 mile run 51:43 Avg Pace 12:56
Pushups 3x5, Press 2x10x45, Row 2x10x45, B.Squat 2x5x45, RDL 2x10x45

Sat 6/23/18
SLLS 3.15 mile run IMF 43;54 Avg Pace 13:55

Mon 6/25/18
SLLS 4.47 mile run 55:50 Avg Pace 12:30
Pushups 4x5, DB Bench 2x10x25#, Row 2x10R/10Lx20kg, Gob.Squat, 2x5x16kg, SLDL 2x5L/5Rx16kg, T-Bar Dips 2x10

Tues 6/26/18
SLLS 2 mile run 25:31 Avg Pace 12:46
30 min Astanga Yoga

Weds 6/27/18
SLLS 4 mile run 49:39 Avg Pace 12:25

Thurs 6/28/18
PM - DB BP 3x10x25#, Row 3x10R/10Lx44#, DL 5x95,5x145,5x165,5x185,5x205

Fri 6/29/18
SLLS 4 mile run 40:00 Avg Pace 12:14

Sat 6/30/18
SLLS 3.6 mile run Greenway 43:17

Mon 7/2/18
SLLS 4.5 mile run 55:29 Avg Pace 12:19
Pushups 3x5, DB Bench 2x12x25#, Row 2x12R/12Lx20kg, Gob.Squat, 2x5x16kg, SLDL 2x5L/5Rx16kg

Tues 7/3/18
SLLS 4 mile run 51:54 Avg Pace 12:57
Pushups 3x5, Press 2x10x55, Row 2x10x55, B.Squat 2x5x55, RDL 2x10x55

Weds 7/4/18
SLLS 3 mile run 40:05 Avg Pace 13:21

Thurs 7/5/18
SLLS 2 mile run 24:33 Avg Pace 12:14
Pushups 3x5, DB Bench 2x12x25#, Row 2x12R/12Lx20kg, Gob.Squat, 2x5x16kg, SLDL 2x5L/5Rx16kg

Friday 7/6/18
SLLS 2 mile run 25:39 Avg Pace 12:49

Sat 7/7/18
SLLS 4.61 mile run 61:18 Avg Pace 13:19

Mon 7/9/18
SLLS 4.47 mile run 56:36 12:40
PM Press 5x5x75, Pushups 5x5, TRX Row 5x5

Tues 7/10/18
SLLS 3.11 mile run 39:05 Avg Pace 12:34
G.Sq 2x5x16kg, SLDL 2x5x16kg, RDL 2x10x65

Weds 7/11/18
SLLS 3 mile run 37:34 Avg Pace 12:31

Thurs 7/12/18
SLLS 3.09 mile run 41:34 Avg Pace 13:27
PM Press 5x5x70, Pushups 5x5, TRX Row 5x5

Fri 7/13/18
SLLS 3 mile run 42:51 Avg Pace 14:16

Sat 7/14/18
SLLS 3 mile run 40:29 Avg Pace 13:30

Mon 7/16/18
SLLS 4.5 mile w/4x60s QW Hill 58:17 Avg pace 12:57

Tues 7/17/18
SLLS 3 mile run 37:27 Avg pace 12:28
PM Press 4x5x75, Pushups 5x6, TRX Row 5x6

Weds 7/18/18
SLLS 5 mile run 61:20 Avg Pace 12:16

Thurs 7/19/18
Press 3x5x80, Pushups 3x6, TRX Row 3x6, G.Sq 2x5x36#, SLDL 2x5x36#

Fri 7/20/18
SLLS 3.12 mile run 36:42 Avg pace 11:45

Sat 7/21/18
SLLS 3 mile run 36:57 Avg Pace 12:20

Sun 7/22/18
40 min walk SCNC
Press 3x5x80, Pushups 3x6, TRX Row 3x6, G.Sq 2x5x36#, SLDL 2x5x36#

Mon 7/23/18
SLLS 3 mile run w/5x20 sec strides 35:19 Avg Pace 11:45

Tues 7/24/18
SLLS 3 mile run YMCA track 4x400 (2:17, 2:09, 2:17, 2:10) 33:21 Avg Pace 11:05
DL 5x125, 4x3x215
PM 30 min Astanga yoga

Weds 7/25/18
SLLS 3 mile easy run 36:27 Avg pace 12:08

Fri 7/27/18
SLLS 6 mile run 74:14 Avg pace 12:22

Sat 7/28/18
SLLS 2 mile run IMF 29:40 Avg pace 14:48

Mon 7/30/18
SLLS 3 mile run 36:30 Avg Pace 12:06

Tues 7/31/18
30 min walk
KB Press 10x16kg,5x20kg,10x16kg, KB Row 10x20kg,5x24kg,10x20kg
Swing 20x16kg,10x20kg,20x16kg, Goblet Squat 10x16kg,5x20kg,10x16kg

Weds 8/1/18
SLLS 3 mile run 36:00 Avg Pace 12:00

Thurs 8/2/18 YMCA
30 min treadmill walk
Bench 5x45,5x65,5x95,5x115,5x125,5x135
BB Row 5x45,5x65,5x95
FW 1 lap w/2x40#, 1 lap w/2x45#

Fri 8/3/18
SLLS 3 mile run 34:16 Avg Pace 11:25

Sat 8/4/18
Sat SLLS 3 mile run 39:12 Avg Pace 13:04

Mon 8/6/18
SLLS 4 mile run 51:41 Avg Pace 12:54

Tues 8/7/18
30 min walk
3x 10x Blk Band Pull Down, 10x BW Squat, 10x 25# DB Bench, 10x 20kg Swing, 10x 35# DB Row

Weds 8/8/18
SLLS 6 mile run 72:00 Avg Pace 12:00

Thurs 8/9/18
30 min walk
3x 10x Blk Band Pull Down, 10x BW Squat, 10x 25# DB Bench, 10x 20kg Swing, 10x 35# DB Row

Fri 8/10/18
SLLS 4 mile run 48:24 Avg Pace 12:05

Sat 8/11/18
SLLS 4 mile run 47:50 Avg Pace 11:57

Mon 8/13/18
SLLS 4.25 mile tempo Run 1-13:01, 2-11:13, 3-10:39, 4-11:37 Avg pace 11:35

Tues 8/14/18
40 min walk
3x 15x Blk Band Pull Down, 15x BW Squat, 15x 25# DB Bench, 15x 20kg Swing, 15x 35# DB Row

Weds 8/15/18
SLLS 7 mile run 1:27:00 Avg Pace 12:25

Thurs 8/16/18
30 min walk
3x 15x Blk Band Pull Down, 15x BW Squat, 15x 25# DB Bench, 15x 20kg Swing, 15x 35# DB Row

Fri 8/17/18
SLLS 4 mile run 48:48 Avg Pace 12:11

Sat 8/18/18
SLLS 4 mile run 49:59 Avg Pace 12:29

Mon 8/20/18
SLLS 4 mile tempo run 45:34 1-12:41, 2-10:54, 3-10:38, 4-11:19 Avg pace 11:23

Tues 8/21/18
30 min walk
3x 20x Blk Band Pull Down, 20x BW Squat, 20x 25# DB Bench, 20x 20kg Swing, 20x 35# DB Row

Weds 8/22/18
SLLS 4 mile run 49:08 Avg Pace 12:16

Thurs 8/23/18 Motel Gym
30 min treadmill walk
3x 20x Blk Band Pull Down, 20x BW Squat, 20x 25# DB Bench, 20x walking lunge, 20x 35# DB Row

Fri 8/24/18
SLLS 4 mile run 49:12 Avg Pace 12:18

Sat 8/25/18
SLLS 3 mile trail run SCP 55:42 Avg Pace 18:33

Tues 8/28/18
SLLS 3 mile run 39:47 Avg Pace 13:14

Weds 8/29/18
30 min HH walk
3x 10x Blk Band Pull Down,10x 25# G. Squat, 10x 30# DB Bench, 10x 20kg KB Swing, 20x 20kg KB Row

Thurs 8/30/18
3 mile hike Helen

Fri 8/31/18
SLLS 3 mile run 38:24 Avg Pace 12:47

Sat 9/1/18
SLLS 3 mile run 36:32 Avg Pace 12:11

Sun 9/2/18
30 min walk

Mon 9/3/18
SLLS 4 mile run 50:42 Avg Pace 12:40

Thurs 9/6/18 San Fran
SLLS 2.1 mile run 27:07 Avg Pace 12:54
Hiked/Walked ~5 miles

Sat 9/8/18 San Fran
SLLS 2.5 mile run 33:07 Avg Pace 13:15

Mon 9/10/18 Aptos
SLLS 2.8 Mile run 35:56 Avg Pace 12:49

Tues 9/11/18 Aptos
SLLS 3.1 Mile run 40:43 Avg pace 13:09

Thurs 9/13/18
SLLS 3 mile run 37:30 Avg Pace 12:29

Fri 9/14/18
SLLS 3 mile run 38:38 Avg Pace 12:38

Sat 9/15/18
SLLS 3 mile run 37:41 Avg Pace 12:33

Mon 9/17/18
SLLS 4 mile run 49:44 Avg Pace 12:26

Tues 9/18/18
30 min walk
3x 10x Blk Band Pull Down,10x 25# G. Squat, 10x 30# DB Bench, 10x 20kg KB Swing, 20x 20kg KB Row

Weds 9/19/18
SLLS 3 mile run 38:12 Avg Pace 12:44

Thurs 9/20/18
3.6 mile walk 65 min

Fri 9/21/18
SLLS 3 mile run 36:42 Avg Oace 12:14

Sat 9/22/18
2 mile hike Montreat NC

Mon 9/24/18
SLLS 4 mile run, 5x1 Aero Cap Intervals 48:40 Avg pace 12:09

Tues 9/25/18
30 min treadmill walk
Bench 5x5x95, Cable pull down 5x5x60

Weds 9/26/18
SLLS 6 mile run 75:21 Avg Pace 12:33

Thurs 9/27/18
30 min treadmill walk
Bench 5x5x95, Cable pull down 5x5x60

Fri 9/28/18
SLLS 2 mile run 26:28 Avg Pace 13:12

Sat 9/29/18
SLLS 3 mile run w/ 2x4 34:39 Avg pace 11:31
DL 3x125,3x145,3x165,3x3x185

Mon 10/1/18
SLLS 4 mile run, 5x1 Aero Cap Intervals 48:06 Avg pace 12:01

Tues 10/2/18
30 min treadmill walk
Bench 5x5x100 Cable pull down 5x5x70

Weds 10/3/18
SLLS 6 mile run 74:16 Avg Pace 12:23

Fri 10/5/18
SLLS 3 mile run 36:59 Avg Pace 12:19
Later same day - Bench 5x5x100 Cable pull down 5x5x70

Sat 10/6/18
SLLS 3 mile run 35:30 Avg Pace 11:49
DL 3x125,3x145,3x165,3x3x185

Mon 10/8/18
SLLS 3 mile run 36:39 Avg Pace 12:12

Tues 10/9/18
30 min treadmill walk
Bench 5x5x105 Cable pull down 5x5x80

Weds 10/10/18
SLLS 2.8 miles TM, 35:00 5x1 min @ 10 MPM
PM DL 3x125,3x145,3x165,3x3x185

Thurs 10/11/18
1 mile TM walk
Bench 5x5x105 Cable pull down 5x5x80

Fri 10/12/18
SLLS 3 mile run 12:10 Avg Pace 12:10

Sat 10/13/18
SLLS 5K @ Yargo 37:11 Avg Pace 12

Mon 10/15/18
SLLS 3 mile easy run 39:32 Avg pace 13:10

Tues 10/16/18
10 warm up on TM
Fr Squat 3x5x45
DL 5x135,3x3x195
Bench 10x95,5x5x110
Cable Pulldown 5x5x80

Weds 10/17/18
SLLS 3 mile easy run 36:56 Avg pace 12:18

Thurs 10/18/18
10 warm up on TM
Fr Squat 3x5x45
DL 5x135,3x3x195
Bench 10x95,3x5x110
Cable Pulldown 3x5x80

Fri 10/19/18
SLLS 3 mile run 36:34 Avg Pace 12:10

Sat 10/20/18
SLLS 3 mile run 35:50 Avg Pace 11:56

Mon 10/22/18
SLLS 3 mile run 37:15 Avg Pace 12:25

Tues 10/23/18
10 warm up on TM
Fr Squat 3x5x65
DL 5x135,3x3x205
Bench 10x95,4x5x115
Cable Pulldown 4x5x80

Weds 10/24/18
SLLS 3 mile run 35:35 Avg Pace 11:50

Thurs 10/25/18
10 warm up on TM
Fr Squat 3x5x65
DL 5x135,3x3x205
Bench 10x95,4x5x115
Cable Pulldown 4x5x80

Fri 10/26/18
SLLS 2.6 mile treadmill run w/5x1 @10 MPM 32:30 Avg pace 12:30

Sat 10/27/18
SLLS 3.4 mile run 42:12 Avg Pace 12:25

Mon 10/29/18
SLLS 3 mile run 35:22 Avg Pace 11:47

Tues 10/30/18
10 warm up on TM
Fr Squat 3x5x75
DL 5x135,3x3x215
Bench 10x95,5x5x120
Cable Pulldown 5x5x80

Thurs 11/1/18
SLLS 3 mile run 36:53 Avg Pace 12:17

Sat 11/3/18
2 mile treadmill walk
Fr Squat 3x5x75
DL 5x135,3x3x225
Cable Pulldown 5x5x80

Mon 11/5/18
SLLS 3 mile run 35:56 Avg Pace 11:57

Tues 11/6/18
SLLS 3 mile run w/ 5x1 min @ 10 MPM 33:38 Avg Pace 11:19

Thurs 11/8/18
SLLS 2 mile treadmill run
DL 5x135,10x1x225

Fri 11/9/18
SLLS 2 mile treadmill run 25:51
Bench 5x95, 4x5x125
Cable Pull down 4x5x80

Sat 11/10/18
W&C 5K 35:49

Sun 11/11/18
1 mile walk

Mon 11/12/18
2 mile treadmill walk
Pushups 5x5, Gob Sq 16kg 5x5, Row 20kg 5x5R/5L, Swings 16kg 5x10

Tues 11/13/18
TM Run/Walk 35:00 min (4/1) 12:00/15:00 2.68 total miles
Pushups 5x5, Gob Sq 16kg 5x5, Row 20kg 5x5R/5L, Swings 16kg 5x10

Weds 11/14/18
TM Run/Walk 35:00 min (4/1) 12:00/15:00 2.70 total miles
Pushups 5x5, Gob Sq 16kg 5x5, Row 20kg 5x5R/5L, Swings 16kg 5x10

Thurs 11/15/18
30 min Mall walk

Fri 11/16/18
SLLS 2 mile treadmill run w/ 5x1 min @ 11 mpm
30 min Mall walk

Sat 11/17/18
SLLS 4.5 mile run/walk (5/5) 61:31

Sun 11/18/18
2 mile NH walk

Mon 11/19/18
2 mile NH walk
Pushups 5x5, Gob Sq 16kg 5x5, Row 20kg 5x5R/5L, Swings 16kg 5x10
23 min walk at lunch

Tues 11/20/18
60 min NH walk 3.39 miles Avg Pace 17:42

Weds 11/21/18
30 min treadmill walk
Back Squat 2x5x45,5x65,3x5x95
BP 3x5x125, DB Row 3x5L/5Rx50#

Thurs 11/22/18
Apex Hills Jr #1 6x House Hill, 5x10x20kg swings 30 min 1.79 miles (House Hill = .25 down and back, 25' El. Gain, %4 Slope)

Fri 11/23/18
30 min treadmill walk
Back Squat 2x5x45,5x65,3x5x100
BP 3x5x125, DB Row 3x5L/5Rx50#

Sat 11/24/18
TM 55 mins W/R (5/5) 30 min walk, 25 min run, 0.5% Inc

Sun 11/25/18
1.69 mile walk 28:01 Avg Pace 16:32

Mon 11/26/18
1.68 Mile walk 28:33 Avg Pace 16:59
PM 1.04 Mile doggie walk 18:30

Tues 11/27/18
30 min treadmill walk 2 miles
Back Squat 2x5x45,5x65,3x5x105
BP 3x5x125, DB Row 3x5L/5Rx55#
PM 1 mile doggie walk

Weds 11/28/18
TM 55 mins W/R (5/5) 30 min walk, 25 min run, 0.5% Inc

Thurs 11/29/18
30 min treadmill walk
PM 2 mile run 23:32 Avg pace 11:46

Fri 11/30/18
30 min treadmill walk
Back Squat 2x5x45,5x65,5x95,5x115
BP 3x5x105, DB Row 3x5L/5Rx55#
Feeling a little tired this morning so took it a little easy

Sat 12/1/18
Apex Hills Jr #2 6x House Hill, 6x10x20kg swings 41:13 min 2.49 miles

Sun 12/2/18
NH Walk 1.67 miles 29:39 Avg Pace 17:46

Mon 12/3/18
NH Walk 3.57 Miles 63 mins Avg Pace 16:50

Tues 12/4/18
30 min treadmill walk
Back Squat 5x45,5x65,3x5x115
BP 5x45,5x65,5x95,10x115 Tested max, Using 150 1RM per spreadsheet

Weds 12/5/18
Apex Hills Jr #3 7x House Hill, 7x10x20kg swings 44:20 min 2.73 miles

Thurs 12/6/18
30 min treadmill walk
Squat test 5x45,5x65,5x95,3x115,3x135,3x155 Calced 1RM =165
BP 5x45,5x65,3x5x115, BD Rows 3x5R/5L 55#

Fri 12/7/18
Apex Hills Jr #4 8x House Hill, 8x10x20kg swings 48:36 min 2.95 miles

Sat 12/8/18
TM 30 min walk

Sun 12/9/18
TM 4 mile W/R 57 min 30 min walk, 27 min run

Mon 12/10/18
TM 3.4 mile W/R 50 min, 30 min walk, 20 min run

Tues 12/11/18
Apex Hills Jr #5 9x House Hill, 9x10x20kg swings 50:29 min 3.18 miles

Weds 12/12/18
TM 30 min walk
Back Squat 5x45,5x65,3x5x115
BP 5x45,5x65,3x5x115, DB Row 3x5R/5L 55#
PM Walk with dogs

Thurs 12/13/18
Apex Hills Jr #6 10x House Hill, 10x10x20kg swings 55:02 min 3.41 miles

Fri 12/14/18
TM 30 min walk
Back Squat 5x45,5x65,3x5x115
BP 5x45,5x65,3x5x115, DB Row 3x5R/5L 55#

Sat 12/15/18
TM R/W 30 min walk/20 min walk 3:45 miles

Sun 12/16/18
30 min walk at IMF

Mon 12/17/18
TM 30 min walk
Back Squat 5x45,5x65,3x5x130
BP 5x45,5x65,3x5x125, DB Row 3x5R/5L 55#

Tues 12/18/18
Apex Hills Jr #7 5x House Hill, 5x10x24kg swings 36:36 min 2.25 miles
PM 30 min hike with dogs, Sandy Creek Park

Weds 12/19/18
TM 4 mile W/R 25 mins run, 32:20 min walk 57:20

Thurs 12/20/18
TM 30 min walk
Back Squat 5x45,5x65,3x5x130
BP 5x45,5x65,3x5x125, DB Row 3x5R/5L 55#

Fri 12/21/18
TM 2 mile W/R 28:20
Apex Hills Jr #8 6x House Hill, 6x10x24kg swings 23:07 min 1.41 miles

Sat 12/22/18
SLLS 4 mile R/W IMF 5R/5W 53:37 Avg Pace 13:23

Sun 12/23/18
30 min walk with dogs

Mon 12/24/18
SLLS 4 mile R/W IMF 5R/5W 54:02 Avg Pace 13:30

Tues 12/25/18
1 mile doggie walk
Apex Hills Jr 5x House Hill, 5x10x24kg swings 19:40 min 1.16 miles

Weds 12/26/18
TM 30 min walk
Squat 5x45,5x65,5x95,3x3x145
Bench 5x45,5x65,3x3x135, DB Row 3x5R/5L #55
1 mile doggie walk

Thurs 12/27/18
1 mile doggie walk
Apex Hills Jr #9 6x House Hill, 9x10x24kg swings 27:04 min 1.65 miles

Fri 12/28/18
TM 30 min walk
Squat 5x45,5x65,5x95,3x3x145
Bench 5x45,5x65,3x3x135, DB Row 3x5R/5L #55

Sat 12/29/18
SLLS 4.63 mile R/W w/strides IMF 65:00 mins

Sun 12/30/18
2 mile NH walk 34:39

Mon 12/31/18
SLLS 5 mile R/W Old Jefferson rd. (5/5) 62:08 Avg Pace 12:25

Tues 1/1/2019
30 min doggie walk

Weds 1/2/19
15 min walk (0.9), 3 mile run, 35:18, Avg Pace 11:46, 15 Min walk (0.91)

Thurs 1/3/19
15 min walk (0.87), 2 mile run, 23:27, Avg Pace 11:44, 11:50 Min walk (0.73)

Fri 1/4/19
TM 30 min walk
Squat 5x45,5x65,3x5x125
Bench 5x45,5x65,3x5x115

Sat 1/5/19
Sand Creek Park 1 mile walk, 19:44, 2 mile run, 26:07, 0.9 mile walk, 16:00
1 mile doggie walk 20:02

Sun 1/6/19
1.88 mile doggie walk 33:13

Mon 1/7/19
0.91 mile walk 15:02, 3 mile run, 31:55, 0.98 mile walk 15:27

Tues 1/8/19
2.90 mile walk 46:17
PM 3 mile run 33:47 Avg pace 11:16

Weds 1/9/19
TM 30 min walk
Back Squat 5x45,5x65,3x5x130
BP 5x45,5x65,3x5x125, DB Row 3x5R/5L 55#
24kg swings 5x10

Thurs 1/101/9
1 mile lunchtime walk 18:27
1 mile doggie walk 19:52

Fri 1/11/19
TM 30 min walk
Back Squat 5x45,5x65,3x5x130
BP 5x45,5x65,3x5x125, DB Row 3x5R/5L 55#
24kg swings 5x10

Sat 1/12/19
SLLS 4 mile Walk/Run IMF (5:00/5:00) 55:31

Sun 1/13/19
30 min doggie walk

Mon 1/14/19
TM 30 min walk
Back Squat 5x45,5x65,3x3x145
BP 5x45,5x65,3x3x135, DB Row 3x3R/5L 60#
24kg swings 5x5L/5R

Tues 1/15/19
2.19 mile NH walk 36:48

Weds 1/16/19
30 min TM walk
PM Apex Hills (House Hill) 5x .25 mile round trip, 10x 24kg KB swing 1.21 miles, 12:34 min

Thurs 1/17/19
TM 30 min walk
Back Squat 5x45,5x65,3x3x145
BP 5x45,5x65,3x3x135, DB Row 3x3R/5L 60#
Farmers walk w/ 2x 50# DBs

Fri 1/18/19
0.9 mile walk 15:00, 2.75 mile run, 0.63 mile walk 10:52 (Screwed up reset on watch. 4,25 miles total)

Sat 1/19/19
SLLS 4 mile R/W IMF 53:41

Sun 1/20/19
40 min hike with doggies Lake Chapman

Mon 1/21/19
TM 4 Mile W/R 55:30 (5 m Walk, 4 m Jog, 1 m @ 10 MPM) 6x1 @ 10 MPM
Bench test 10x45,5x65,5x95,7x135, Calced 1 RPM 162.5#
DB Row Test 5x50,5x55,10x60, Calced 1 RPM 80#

Tues 1/22/19
TM 30 min walk
PM SLLS 2 mile run 23:01 Avg pace 11:29

Weds 1/23/19
TM 30 min walk
Back Squat test 5x45,5x65,3x95,3x135,1x155,1x175,1x195 1RPM 195

Thurs 1/24/19
30 min mall walk

Fri 1/25/19
TM 30 min walk
1 mile doggie walk
PM Apex Hills (House Hill) 4x .25 mile round trip, 10x 24kg KB swing 0.95 miles, 11:05 min

Sat 1/26/19
SLLS 4 mile R/W IMF 53:17

Sun 1/27/19
2 mile NH walk

Mon 1/28/19
TM 30 min walk
Back Squat 5x45,5x65,3x5x135
BP 5x45,5x65,3x5x115, DB Row 3x3R/5L 55#

Tues 1/29/19
End of my walking streak. Made it 79 days. Not feeling great and leaving for PR tomorrow.

Thurs 1/31/19
2.9 mile run Old San Juan 37:15 Avg Pace 12:51

Fri 2/1/19
3-4 miles walking Old San Juan

Sat 2/2/19
3 mile walk Old San Juan

Sun 2/3/19
SLLS 2 mile run IMF w/ strides 24:09 Avg Pace 12:04

Mon 2/4/19
TM 30 min walk
Back Squat 5x45,5x65,3x5x135
BP 5x45,5x65,3x5x115, DB Row 3x3R/5L 55#

Tues 2/5/19
SLLS 3 mile run 35:11 Avg pace 11:42
PM 2 mile hike with doggies SCP

Weds 2/6/19
2.2 mile NH walk 39:07

Thurs 2/7/19
TM 1 mile walk
Back Squat 5x45,5x65,3x5x135
BP 5x45,5x65,3x5x115, DB Row 3x3R/5L 55#
24kg Swings 3x15
1 mile walk at lunch time

Fri 2/8/19
1 mile lunch time walk
1 mile doggie walk

Sat 2/9/19
SLLS 4.16 mile run 52:28 Avg Pace 12:38

Sun 2/10/19
1.84 mile hike with doggies SCP 39:15

Mon 2/11/19
TM 30 min walk 1.95
SE Alpha - 3 sets - 24kg G. Sq x10, Pushup x10, 24kg swing x10, TRX Row x10, Lunges x10

Tues 2/12/19
SLLS 3 mile easy run 37:10 Avg Pace 12:23

Weds 2/13/19
2.2 mile NH walk 36:09
SE Alpha - 3 sets - 24kg G. Sq x10, Pushup x10, 24kg swing x10, TRX Row x10, Lunges x10
1 mile doggie walk

Thurs 2/14/19
SLLS 2 mile lunch time run Bogart Park 24:31 3x1 min fast Avg pace 12:16

Fri 2/15/19
TM 30 min walk
Extra bench session 10x45,5x65,5x115,5x135,4x145, DB Row 3x5R/5Lx50
1 mile doggie walk

Sat 2/16/19
SLLS 3 mile easy run 38:08 Avg Pace 12:43

Sun 2/17/19
TM 30 min walk

Mon 2/18/19
TM 10 min walk (0.6), 25 min run w 5x1 min fast (2.0), 5 min walk (0.3)
Lunch time walk 0.97 miles, 20:07

Tues 2/19/19
SLLS 3 mile easy run 36:33 Avg Pace 12:10

Weds 2/20/19
Back Squat 5x45,5x65,3x5x135
BP 5x45,5x65,3x5x115, DB Row 3x3R/5L 60#

Thurs 2/21/19
TM 10 min walk (0.6), 24:30 min run w 5x1 min fast (2.0), 5 min walk (0.3)

Fri 2/22/19
SLLS 3 mile easy run 35:50 Avg Pace 11:56

Sat 2/23/19
TM 30 min walk
Back Squat 5x45,5x65,3x5x135
BP 5x45,5x65,3x5x115, DB Row 3x3R/5L 60#

Sun 2/24/19
Nothing - feeling sickly

Tues 2/26/19
Still not feeling great 1.3 mile walk after work

Weds 2/27/19
Feeling a little better and the sun is shining so - 3 mile easy run 38:30

Thurs 2/28/19
TM 1 mile walk
Back Squat 5x45,5x65,3x5x135

Fri 3/1/19
TM 1.5 mile walk
BP 5x45,5x65,3x5x115, DB Row 3x3R/5L 60#

Sat 3/2/19
Catholic Center 5k 34:51 Avg Pace 11:08

Sun 3/3/19
1.5 mile doggie walk

Mon 3/4/19
TM 30 min walk
Back Squat 5x45,5x65,3x5x145
BP 5x45,5x65,3x5x125, DB Row 3x3R/5L 60#

Weds 3/6/19
SLLS 3 mile run IMF 35:52 Avg Pace 11:57

Thurs 3/7/19
SLLS 3 mile run 34:20 Avg Pace 11:27

Fri 3/8/19
TM 30 min walk
Back Squat 5x45,5x65,3x5x145
BP 5x45,5x65,3x5x125, DB Row 3x3R/5L 60#

Sat 3/9/19
SLLS 5 mile run 61:14 Avg Pace 12:15

Mon 3/11/19
TM 30 min walk
Back Squat 5x45,5x65,3x134,3x3x155
BP 5x45,5x65,3x3x135, DB Row 3x3R/5L 60#

Tues 3/12/19
3 mile easy run 35:31 Avg Pace 11:50

Weds 3/13/19
NH Walk 31:27 1.7 miles
DB Bench 5x5x40R/40L, DB Row 5x5x60R/60L

Thurs 3/14/19
SLLS 3 mile run 37:13 Avg Pace 12:25

Fri-Sun Trip to Florida. Pulled back muscle, no training

Tues 3/19/19
DB Bench 5x5x40# R/L, Double DB Press 5x15x15#
DB Row 5x5x60# R/L, TRX Fly 5x10
PM - SLLS 3 mile run IMF 34:58 Avg Pace 11:39

Weds 3/20/19
30 min Astanga

Thurs 3/21/19
20 min stationary bike
Fr Sq 3x3x95, Lunge with 15# DBs 5x5R/5L

Friday 3/22/19
DB Bench 5x5x40# R/L, Double DB Press 5x15x15#
DB Row 5x5x60# R/L, TRX Fly 5x10

Sat 3/23/19
2 mile run 23:33 Avg Pace 11:45

Starting what I hope will be my plan to carry me through Summer. The running portion is based on the book Train Smart,
Run Forever. This is based on the FIRST program from Furman U which has been around quite a while. The FIRST program
is 3 days running and 2 days cross training. The running workouts are mileage and pace based and I found them to be too
much when I tried the plan several years ago. The TSRF plan is time and RPE based so hopefully I will be better suited that
that. The strength portion will be TB Fighter. Cluster is front squat, bench and swings with weighted lunges added.

Sun 3/24/19
TSRF Run 1B - 35 min run w/3x 2 mins hard, 3:07 miles, Avg Pace 11:25

Mon 3/25/19
1.5 mile doggie walk Atlanta
Fr Sq 3x5x75, Lunge with 15# DBs 5x5R/5L, 24kg swings 3x10

Tues 3/26/19
TSRF Stat Bike workout 2A - 5 min warm up, 3x 3 Min fast, 2 min easy, 5 min cooldown, 25 minutes total
Bench 3x5x115, DB Row 3x5R/5L 60#
TSRF Post strength training stretches

Weds 3/27/19 PM
Started with TSRF Run warmup and ended with TSRF post run stretches
TSRF Run 2A - 15 mins easy, 20 mins med, 5 mins easy, 40 min total, 3.38 miles, Avg Pace 11:50

Thurs 3/28/19
TSRF Stat Bike workout 2A - 5 min warm up, 3x 3 Min fast, 2 min easy, 5 min cooldown, 25 minutes total
Fr Squat 5x45,3x5x75, Lunges with 15# DBs 5x5R/5L
TSRF Post strength training stretches

Fri 3/29/19
TM 30 min walk
Bench 3x5x115, DB Row 3x5R/5L 60#
TSRF Post strength training stretches

Sat 3/30/19
Started with TSRF Run warmup and ended with TSRF post run stretches
TSRF Run 3A - 60 min easy run 4.92 miles, Avg Pace 12:13

Sun 3/31/19
30 min hike with dogs

Mon 4/1/19
TSRF Stat Bike workout 2A - 5 min warm up, 3x 3 Min fast, 2 min easy, 5 min cooldown, 25 minutes total
Bench 3x5x135, DB Row 3x5R/5L 70#
TSRF Post strength training stretches

Weds 4/3/19
Started with TSRF Run warmup and ended with TSRF post run stretches
TSRF Run 1B on TM - 30 min run w/5x 2 mins hard, 2.49 miles
Bench 3x5x135, DB Row 3x5R/5L 70#

Thurs 4/4/19
Apex Hills Jr, 1 mile warm up walk, 5x .25 mile round trip, 10x 24kg KB swing 2.23 miles, 38:01 min
Fr Sq 5x75, 2x5x90, Lunges with 15# DBs 5x5R/5L

Nothing Fri & Sat - sick

Sun 4/7/19
NH doggie walk, 1.87 mi, 34:00 min

Mon 4/8/19
TM 30 min walk 1.85 mi
Bench 3x5x135, DB Row 3x5R/5L 70#
TSRF Post strength training stretches

Tues 4/9/19
Started with TSRF Run warmup and ended with TSRF post run stretches
TSRF Run 1B on TM - 25 min run w/4x 2 mins hard, 1.97 miles

Weds 4/10/19
Apex Hills Jr, 1 mile warm up walk, 5x .25 mile round trip, 10x 24kg KB swing 2.24 miles, 38:59 min
Fr Sq 5x45,5x65,2x5x90, Lunges with 15# DBs 5x5R/5L
TSRF Post strength training stretches

Fri 4/12/19
TM 30 min walk 1.85 mi
Fr Sq 5x45,5x65,3x5x90, Lunges with 15# DBs 5x5R/5L
Bench 3x5x135, DB Row 3x5R/5L 70#
TSRF Post strength training stretches

Sat 4/13/19
Started with TSRF Run warmup and ended with TSRF post run stretches
40 min trail run SCP, 2.41 miles

Sun 4/14/19
TM 30 min walk
Bench 10x45,5x95,3x155,2x3x145, DB Row 3x3R/3Lx75#

Tues 4/16/19
Started with TSRF Run warmup and ended with TSRF post run stretches
3 mile easy run 37:01 Avg Pace 12:20
Easy runs only until this chest cold clears up

Thurs 4/18/19
TM 30 min walk
Bench 10x45,5x95,3x155,2x3x145, DB Row 3x3R/3Lx75#
Fr Sq 5x45,5x65,3x3x100, Lunges with 15# DBs 5x5R/5L

Fri 4/19/19
Started with TSRF Run warmup and ended with TSRF post run stretches
TM 2 mile run w/ 3x2 min fast 25:26

Sat 4/20/19
Bench 5x45, 5x95, 3x3x145, TRX Row 5x10, TRX Flies 5x5
Apex Hills Jr, 1 mile warm up walk, 5x .25 mile round trip, 10x 24kg KB swing 2.21 miles, 36:54 min
Fr Sq 5x45, 5x65, 5x75, 5x85

Mon 4/22/19 PM
SLLS 3 mile run 38:53 Avg Pace 12:57

Tues 4/23/19
SLLS 3 mile run 38:15 Avg Pace 12:45
PM 24kg Swings 5x10, TRX Row 5x10
Fr Sq 2x5x65, Bench 2x5x115, 24kg Row 2x5R/5L

Weds 4/24/19
SLLS 3 mile run 37:56 Avg Pace 12:38

Thurs 4/25/19
PM 24kg Swings 5x10, TRX Row 5x10
Fr Sq 2x5x65, Lunge 2x5R/5L w/153 DBs
Bench 3x5x120, 24kg Row 3x5R/5L

Fri 4/26/19
SLLS 2 mile run IMF 25:15 Avg Pace 12:36

Sat 4/27/19
SLLS 3 mile run 38:25 Avg Pace 12:47

Sun 4/28/19
Bench 5x45,5x95,2x5x115
Fr Sq 5x45, 2x5x75
15 mins of MovNat

Mon 4/29/19
SLLS 4 mile run w/ 3x 30s strides 49:25 Avg pace 12:20

Tues 4/30/19
SLLS 3 mile run 38:30

Weds 5/1/19
Apex Hills Jr, 1 mile warm up walk, 5x .25 mile round trip, 10x 24kg KB swing 2.23 miles, 38:05 min
Bench 5x45,5x95,3x5x135, BD Row 3x5R/5L 70#
Fr Sq 5x45, 3x5x90, DB Lunge 3x5R/5L 25#

Thurs 5/2/19
SLLS 3 mile run w/4x 30s strides 37:53 Avg Pace 12:37

Fri 5/3/19
Apex Hills Jr, 6x .25 mile round trip, 10x 24kg KB swing 1.45 miles, 17:04 min
Bench 5x45,5x95,3x5x135, BD Row 3x5R/5L 70#
Fr Sq 5x45, 3x5x90, DB Lunge 3x5R/5L 25#

Sat 5/4/19
SLLS 5 mile run 62:21 Avg pace 12:28

Worked in yard Sunday and fishing at Hatch Camp Monday

Tues 5/7/19
SLLS 3 mile run 39:12 Avg Pace 13:03
PM Bench 5x45,5x95,3x3x145, DB Row 3x3x75, Fr Sq 5x45,5x65,3x3x95

Weds 5/8/19
SLLS 3 mile run 37:30 Avg pace 12:30

Thurs 5/9/19
PM Bench 5x45,5x95,3x3x145, DB Row 3x3x75
Fr Sq 5x45,5x65,3x3x95, Lunge w/DBs 3x5R/5L 25#

Fri 5/10/19
SLLS 5 mile run, 64:06 Avg Pace 12:49

Sat 5/11/19
SLLS 3 mile run 38:45 Avg Pace 12:55

Mon 5/13/19
SLLS 4 mile run 48:54 Avg pace 12:13

Weds 5/15/19
SLLS 2 mile run IMF 26:20 Avg Pace 13:09

Thurs 5/16/19
SLLS 6 mile run 75:31 Avg Pace 12:34

Fri 5/17/19
SLLS 2 mile run 24:56 Avg Pace 12:26
Bench 5x45,5x95,3x5x120, Chins 5x2
Fr Sq 5x45, 3x5x85, DB Lunge 3x5R/5L 25#

Sat 5/18/19
SLLS 2 mile run R-Ranch 26:38 Avg Pace 13:17

Mon 5/20/19
SLLS 4 mile run 48:18 Avg Pace 12:04

Tues 5/21/19
SLLS 2 mile run 25:28 Avg Pace 12:42
PM - Bench 5x45,5x95,3x5x120, Chins 5x2
Fr Sq 5x45, 3x5x85, DB Lunge 3x5R/5L 25#

Weds 5/22/19
SLLS 2 mile run 25:17 Avg Pace 12:39

Thurs 5/23/19
SLLS 6 mile run 70:58 Avg Pace 11:49 (Several walk breaks)

Fri 5/24/19
SLL 2 mile run 25:27 Avg Pace 12:43

Sat 5/25/19
SLLS 2 mile run Lazy J 28:16 Avg Pace 14:05


Mon 5/27/19
SLLS 2 mile run Lazy J 25:53 Avg Pace 12:57

Tues 5/28/19
SLLS 3 mile run 38:09 Avg Pace 12:43

Weds 5/29/19
Apex Hills Jr, .75 mile warm up walk, 5x .25 mile round trip, 10x 24kg KB swing 1.73 miles, 32:01 min
Bench 5x45,5x95,3x5x135, Chins 5x2
Fr Sq 5x45, 3x5x95, DB Lunge 3x5R/5L 25#

Fri 5/31/19
SLLS 3 mile run 37:37 Avg Pace 12:31

Sat 6/1/19
Apex Hills Jr, .75 mile warm up walk, 5x .25 mile round trip, 10x 24kg KB swing 1.69 miles, 29.54 min
Bench 5x45,5x95,3x5x135, Chins 5x2
Fr Sq 5x45, 5x65, 5x75, 5x95

Sun 6/2/19
Doggie walk 1.58 miles 38:33 Avg Pace 17:57

Mon 6/3/19
SLLS 4 miles + 1x 8 sec hill sprint 4.40 miles, 54:12, Avg Pace 12:20

Tues 6/4/19
Apex Hills Jr, .75 mile warm up walk, 5x .25 mile round trip, 10x 24kg KB swing 1.78 miles, 30:45 min
Bench 5x45,5x95,3x5x135, Chins 5x2
Fr Sq 5x45, 5x65, 5x75, 5x85, 5x95

Weds 6/5/19
SLLS 4.73 mile run w/ 6x 30 sec strides 57:36, Avg Pace 12:11

Thurs 6/6/19
Bench 5x45,5x95,5x115, 3x5x135, Chins 5x2
Fr Sq 5x45, 5x65, 5x75, 5x85, 5x95, 24kg swings 5x10
PM doggie walk 31:53 1.88 miles

Sat 6/8/19
Monestary Race 3.13 40:30

Sun 6/9/19
1.87 m doggie walk 31:45
Bench 5x45,5x95,5x115,2x5x135, Chins 6x2

Mon 6/10/19
SLLS 4 miles + 1x 8 sec hill sprint 4.20 miles, 51:29,Avg Pace 12:15

Tues 6/11/19 PM
Apex Hills Jr, 1 mile warm up walk, 6x .25 mile round trip, 10x 24kg KB swing 2.45 miles, 41:41 min
Bench 5x45,5x95,5x115,3x5x135, Chins 6x2
Fr Sq 5x45, 5x65, 5x75, 5x85, 5x95

Weds 6/12/19
2.1 mile walk 37:19

Thursday 6/13/19
SLLS 4.83 mile run w/ 6x 30 sec strides 58:26, Avg Pace 12:07

Friday 6/14/19
1.9 mile walk 32:43
Bench 5x45,5x95,5x115,3x5x135, Chins 6x2
Fr Sq 5x45, 5x65, 5x75, 5x85, 5x95, 24kg KB swings 5x10

Sat 6/15/19
SLLS 6 mile run 73:06 Avg pace 12:11

Sun 6/16/19
1.87 mile doggie walk

Mon 6/17/19
SLLS 5 mile run w/ 2x 8 sec hill sprint 61:59 Avg Pace 12:24

Tues 6/18/19
2.12 mile walk 36:57 Avg Pace 17:26
Bench 10x45,5x95,5x5x105, Chins 7x2

Weds 6/19/19
2.12 mile walk 36:10 Avg Pace 17:04
Fr Sq 5x45,5x65,5x75,5x85,5x95, 24kg swings 5x10

Thurs 6/20/19
SLLS 4.5 mile run 59:22 Avg Pace 13:12

Fri 6/21/19
SLLS 3 mile run 38:12 Avg Pace 12:42
Bench 10x45,5x95,5x5x115, Chins 7x2

Sat 6/22/19
2.13 mile run R-Ranch 27:45 Avg Pace 13:02

Mon 6/24/19
SLLS 3 mile run 40:10 Avg Pace 13:22
Bench 10x45,5x95,5x5x125, Chins 7x2

Tues 6/25/19
SLLS 4.75 mile run w/ 2x Whitehead School hill 60:18 Avg Pace 12:42

Thurs 6/27/19
SLLS 8 mile run 1:45:56 Avg Pace 13:14

Fri 6/28/19
SLLS 2 mile run 25:52 Avg Pace 12:54
Bench 10x45,5x95,5x3x135, Chins 7x2

Sat 6/29/19
SLLS 2.26 mile trail run SPC 37:28 Avg Pace 16:36

Mon 7/1/19
SLLS 3 mile run 39:06 Avg Pace 13:01
Bench 10x45,5x95,5x3x135, Chins 7x2

Tues 7/2/19
SLLS 4 mile run 49:47 Avg Pace 12:26

Weds 7/3/19
SLLS 3 mile run 37:09 Avg Pace 12:21

Sat 7/6/19
SLLS 5 mile run 65:15 Avg Pace !3:02

Mon 7/8/19
Bench 10x45,5x95,5x3x135, Chins 7x2
Fr Sq 5x45,5x65.5x75,5x85

Tues 7/9/19
SLLS 4 mile run 50:51 Avg Pace 12:41

Wed 7/10/19
PM #1 - SS 5x2, 24kg swings 5x10, Pushups 5,4,3,2,1, 24kg Gob. Squat 5,4,3,2,1, Chins 5x2

Thurs 7/11/19
SLLS 8 mile run 1:46:59 Avg Pace 13:23

Fri 7/12/19
SLLS 2 mile run 26:58 Avg Pace 13:27
PM #2 - SS 5x2, 24kg swings 5x10, Pushups 5,4,3,2,1, 24kg Gob. Squat 5,4,3,2,1, Chins 5x2 24:47 AHR 130, MHR 163

Sat 7/13/19
SLLS 4 mile run 53:14 Avg Pace 13:17

Mon 7/15/19
SLL 2 mile run 25:37 Avg Pace 12:46
PM #3 - SS 5x2, 24kg swings 5x10, Pushups 5,4,3,2,1, 24kg Gob. Squat 5,4,3,2,1, Chins 5x2

Weds 7/17/19
SLLS 4 mile run 57:38 Avg Pace 14:23 AHR 112

Thurs 7/18/19
PM #4 - SS 5x2, 24kg swings 5x10, Pushups 5,4,3,2,1, 24kg Gob. Squat 5,4,3,2,1, Chins 5x2 20:13 minutes

Fri 7/19/19
SLLS 6 mile run 1:20:26 Avg Pace 13:23 AHR 133

Sat 7/20/19
SLLS 3 mile run 39:24 Avg pace 13:06

Mon 7/22/19
SLLS 2 mile run 23:29 Avg Pace 11:48
PM #5 - SS 5x2, 24kg swings 5x10, Pushups 5,4,3,2,1, 24kg Gob. Squat 5,4,3,2,1, Chins 5x2 21:15 minutes

Tues 7/23/19
SLLS 5 mile run 65:58 Avg pace 13:11

Weds 7/24/19
1 mile walk
PM #6 - SS 5x2, 24kg swings 5x10, Pushups 5,4,3,2,1, 24kg Gob. Squat 5,4,3,2,1, Chins 5x2

Thurs 7/25/19
SLLS 3 mile run 41:01 Avg pace 13:39 I planned to run 9 but I ate 2 of the BLOCK prior to running and got sick
DO NOT EAT THE BLOCKS ON AN EMPTY STOMACH

Feeling under the weather the last few days. Added some reset
Mon 7/29/19
2.11 mile walk 35:58 Avg pace 17:01 AHR 96, MHR 119

Tues 7/30/19
SLLS 4 mile run 54:34 AP 13:37 AHR 123

Weds 7/31/19
1.68 mile walk 29:16
PM #7 - SS 5x2, 24kg swings 5x10, Pushups 5,4,3,2,1, 24kg Gob. Squat 5,4,3,2,1, Chins 5x2

Thurs 8/1/19
1.68 mile walk

Fri 8/2/19
SLLS 6 mile run 1:18:38 AP 13:06

Sat 8/3/19
SLLS 3 mile run IMF 41:09 AP 13:41 AHR 120

Mon 8/5/19
SLLS 3 mile run 40:20 AP 13:25 AHR 116
PM #8 - SS 5x2, 24kg swings 5x10, Pushups 5,4,3,2,1, 24kg Gob. Squat 5,4,3,2,1, Chins 5x2

Tues 8/6/19
SLLS 4 mile run w/ 2x .5 mile tempo 48:53 AP 12:13 AHR 127

Weds 8/7/19
SLLS 2 mile NH run 27:09 AP 13:32 AHR 121
PM #9 - SS 5x2, 24kg swings 5x10, Pushups 5,4,3,2,1, 24kg Gob. Squat 5,4,3,2,1, Chins 5x2

Thurs 8/8/19
1.7 mile walk 31:54 AHR 84

Fri 8/9/19
SLLS 2 mile run 26:21 AP 13:08 AHR 122

Sun 8/11/19
SLLS 6.5 mile run 1:34:17 AP 14:30 AHR 126

Mon 8/12/19
SLLS 3 mile run 41:34 AP 13:49 AHR 147
Hike to preachers rock 1.95 miles, 62:24 AP 32:03 AHR 115 Over 400 ft of elevation gain

Tues 8/13/19
SLLS 2 mile run IMF 28:24 AP 14:12 AHR 128

Weds 8/14/19
4.6 mile run 62:51 AP 13:40 AHR 126

Fri 8/16/19
SLLS 4 mile run 56:38 AP 14:09 AHR 113

Sat 8/17/19
SLLS 2 mile run SCNC 31:43 AP 15:49 AHR 123

Sun 8/18/19
45 min doggie hike SCNC

Mon 8/19/19
SLLS 3 mile run 41:19 AV 13:44 AHR 112
Stretching, Pushups 5x5, Chins 5x2

Tues 8/20/19
SLLS 5 mile run 66:02 AP 13:11 AHR 117

Weds 8/21/19
SLLS 3.1 mile run L129WH loop 39:34 AP 12:45 AHR 121
Stretching, Pushups 3x5, Chins 5x2, 20kg C+P 3,2,1

Fri 8/23/19 PM
SLLS 1.9 mile run SCNC 28:10 AP 14:49 AHR 143

Sat 8/24/19
SLLS 8 mile run 1:46:47 AP 13:21 AHR 126

Sun 8/25/19
1.06 mile doggies walk 19:38 AP 18:33 AHR 89

Monday 8/26/19
SLLS 3 mile run 40:29 AP 13:28 AHR 120

Tues 8/27/19
1.05 mile walk 18:14 AP 17:21 AHR 99

Weds 8/28/19
SLLS 5 mile run 67:48 AP 13:33 AHR 119

Thurs 8/29/19
SLLS 4 mile run 55:40 AP 13:53 AHR 116

Sun 9/1/19 Munich
2,51 mile rnu 35:03 AP 13:58 AHR 128

Mon 9/2/19 Munich
30 min treadmill walk @8% 1.51 miles AHR 94

Tues 9/3/19 Munich
2.5 mile run 34:09 AP 13:30 AHR 130

Weds 9/4/19 Salzburg
3 mile run 39:20 AP 13:02 AHR 127
Walk back to get at Berchtesgaden .45 miles 8:06 195 ft gain

Thurs 9/5/19 Salzburg
2 mile run 26:10 AP 13:00 AHR 132

Fri 9/6/19 Salzburg
2.08 mile run 26:17 AP 12:38 AHR 137

Sun 9/8/19 Vienna
3.14 mile run 39:42 AP 12:39 AHR 127

Weds 9/11/19 Vienna
2.28 mile run 26:56 AP 11:50 AHR 132

Fri 9/13/19
SLLS 3.3 mile run 44:38 AP 13:31 AHR 132

Sat 9/14/19
SLLS 3.36 mile run 46:36 AP 13:53 AHR 123

Sun 9/15/19
2 mile doggie walk 40:45 AP 20:00

Mon 9/16/19
SLLS 5 mile run 66:03 AP 13:12 AHR 121

Tues 9/17/19
SLLS 2.11 mile run 26:20 AP 12:29 AHR 124
Hands elevated pushup 3x8
Flex Hang 3x5s
Active Hang 2x10s
Lying Knee Tuck 3x8
Squat 3x10
Hip Bridge 3x8

Weds 9/18/19
SLLS 3 mile run 41:16 AP 13:43 AHR 125

Fri 9/20/19
SLLS 2.11 mile run 26:03 AP 12:19 AHR 128

Sat 9/21/19
SLLS 3 mile run 40:00 AP 13:19 AHR 121

Sun 9/22/19
2 mile hike SCP

Tues 9/23/19
SLLS 3.2 mile run w/4x 30s WE hill 42:43 AP 13:21 AHR 126

Thurs 9/24/19
SLLS 4.6 mile run 61:05 AP 13:16 AHR 117

Fri 9/27/19
SLL 3 mile run w/ 6x 20s strides 38:12 AP 12:41 AHR 122

Mon 9/30/19
SLLS 3 mile run w/ 6x 20s strides 39:06 AP 13:00 AHR 120

Tues 10/1/19
SLLS 4.64 mile run 61:21 AP 13:14 AHR 126

Weds 10/2/19
SLLS 2.83 mile run w/5x 30s WE hill 36:49 AP 13:01 AHR 127

Thurs 10/3/19
MP 5x45,55,65,75,85 Chins 5x2, DL 5x95,145,95, GS 3x5

Fri 10/4/19
SLLS 3 mile run w/ 6x 20s strides 40:15 AP 13:23 AHR 119

Sat 10/5/19
SLLS 3.5 mile run SCNC 51:42 AP 14:47 AHR 135

Mon 10/7/19
SLLS 3 mile run w/ 6x 20s strides 39:38 AP 13:11 AHR 116

Tues 10/8/19
SLLS 3 mile run 40:24 AP 13:26 AHR 116
PM MP 5x45,55,65,75,85 Chins 5x2
3x thru Stepup 5R/5L, Toe touches 5R/5L, Split Squats 5L/5R
DL 5x95,145

Weds 10/9/19
SLLS 5.44 mile run 71:30 AP 13:08 AHR 121

Thurs 10/10/19
SLLS 3 mile run 39:04 AP 13:00 AHR 122

Fri 10/11/19
SLLS 3.56 mile run w/2x 30 sec Hills (Walton Creek Rd.) 46:42 AP 13:07 AHR 124
These hill repeats hurt my right ankle, no running for several days. Plan to do the heel drops, hopefully this will help.

Tues 10/15/19
30 min NH walk 1.71 miles AP 17:33 AHR 96

Weds 10/16/19
SLLS 3 mile run 41:21 AP 13:37 AHR 119

Thurs 10/17/19
1.68 mile NH Walk 30:19 AP 18:00 AHR 85
Press 5x45,55,65,75,85 Chins 5x2, Fr Sq 5x45,55,65,75,85
1.05 mile PM walk 18:53 AP 17:56 AHR 93

Fri 10/18/19
2.42 mile walk 43:33 AP 17:57 AHR 90
PM SLLS 3 mile run 41:40 AP 13:49 AHR 134

Sat 10/19/19
30 min incline treadmill walk 8% 1.47 miles, AP 20:24 AHR 122

Sun 10/20/19
SLLS 3 mile run SCP (roads) 41:57 AP 13:58 AHR 131

Mon 10/21/19
SLLS 3 mile run 39:50 AP 13:16 AHR 149 (wrong)

Tues 10/22/19
2.12 Mile NH Walk 35:00 AP 16:32 AHR 98
.66 mile walk (commerce blvd) 12:17 AP 18:39 AHR 99
1.05 NH Walk 18:39 AP 17:46 AHR 103

Weds 10/23/19
30 min incline treadmill walk 8% 1.51 miles

Thurs 10/24/19 PM
UHA AeT test, 1 hour run 4.23 miles, AP 14:12, AHR 123, Pa:Hr=1.39%

Fri 10/25/19
UHA Core routine
Press 5x45,55,65,75,85 Chins 5x2
Step Ups 3x10L/10R, Toe downs 3x10L/10R

Sat 10/26/19
SLLS 5 mile run 73:03 AP 14:29 AHR 123 Pa:Hr=7.34%

Mon 10/28/19
SLLS 3 mile run/hike 5x Maple Forge Hill, 43:02 AP 14:03 AHR 118 Pa:Hr=-2.92%

Tues 10/29/19
AM 20 mins stair stepper AHR 113
PM 2.14 mile run Fort Wayne 36:12 AP 16:55 AHR 123

Weds 10/30/19
Easy treadmill walk 1.41 miles 30 min AP 21:18 AHR 1.41
UHA Core routine
Step Ups 3x10L/10R, Toe downs 3x10L/10R

Thurs 10/31/19
Treadmill Run/Hike 3.38 miles 60 minutes AP 17:47 AHR 119

Sat 11/2/19
Motel Steps .46 miles 20 mins AHR 110
SLLS 3 mile run 44:19 AP 14:45 AHR 126

Sun 11/3/19
Doggie Hike SCP 2.26 miles 49:34 AP 21:55 AHR 103

Mon 11/4/19
SLLS 3.93 mile run/hike 7x Maple Forge Hill, 54:02 AP 13:46 AHR 121

Tues 11/5/19
SLLS 3 mile run 43:06 AP 14:21 AHR 110

Weds 11/6/19
UHA Core routine
NH Walk 1.69 miles 30:51 AP 18:13 AHR 111
Press 5x45,55,65,75,85 Chins 5x2
Step Ups 3x10L/10R, Toe downs 3x10L/10R

Thurs 11/7/19
SLLS 4 mile run 54:59 AP 13:44 AHR 118

Fri 11/8/19
3.07 mile run/hike SCNC 50:00 min AP 16:17 AHR 121

Sat 11/9/19
2 mile run/hike SCP 38:51 AP 19:26 AHR 128
UHA Core routine
BPress 5x45,95,105,115,125 Chins 5x2
Step Ups 3x10L/10R, Toe downs 3x10L/10R

Mon 11/11/19
SLLS 3.94 mile run/hike 7x Maple Forge Hill, 54:54 AP 13:56 AHR 122

Tues 11/12/19
UHA Core routine
BPress 5x45,95,105,115,125 Chins 5x2
Front Squat 5x45,55,65 C+P 20kg 3x3R/3L
Step Ups 3x10L/10R, Toe downs 3x10L/10R

Weds 11/13/19
Treadmill Run/Hike 3.7 miles 60 minutes AP 16:21 AHR (no watch)

Thurs 11/14/19
UHA Core routine
BPress 5x45,95,105,115,125 Chins 5x2
Step Ups 3x10L/10R, Toe downs 3x10L/10R

Fri 11/15/19
30 min stair stepper AHR 119

Sat 11/16/19
2.9 mile run/hike SCNC 48;53 AP 16:53 AHR 125

Sun 11/17/19
BP Test 3x8x95, 5x115, 3x125, 1x135, 1x145, 1x155

Mon 11/18/19
UHA Core routine
Fr Sq 5x45, 5x55, 5x65
Step Ups 3x10L/10R, Toe downs 3x10L/10R

Tues 11/19/19
SLLS 4 mile run/hike 7x Maple Forge Hill, 57:05 AP 14:16 AHR 126

Weds 11/20/19
SLLS 4.3 mile run 60:00 AP 13:53 AHR 131
PM BP 3x8x65, 6x85,4x95,3x115,5x3x125, Chins 10x2

Thurs 11/21/19
UHA Core routine
Fr Sq 5x45, 5x55, 5x65
Step Ups 3x10L/10R, Toe downs 3x10L/10R
PM 2 mile run 31:12 AP 15:37 AHR 128

Fri 11/22/19
20 min stair stepper AHR 117

Sat 11/23/19
3.49 treadmill run/hike @ 8% 60 min, AP 17:12, AHR 118

Sun 11/24/19
BP 3x8x65, 6x95,4x105,3x125,5x3x135, Chins 10x2

Mon 11/25/19
SLLS 4.21 mile run/hike 7x Maple Forge Hill, 60 min AP 14:15 AHR 121

Tues 11/26/19
UHA Core routine
Fr Sq 5x45, 5x55, 5x65
Step Ups 3x10L/10R, Toe downs 3x10L/10R
PS SLLS 3 mile run 45:18 AP 15:06 AHR 121

Weds 11/27/19
35 min treadmill hike 1.4 miles @8%, .25 miles @10% AHR 105
BP 3x8x65, 6x95,4x105,3x125,5x3x135, Chins 10x2

Fri 11/29/19
4 mile run Sausalito 56:10 AP 14:03 AHR 123

Sat 11/30/19
4 mile run Sausalito 57:20 AP 14:06 AHR 113

Mon 12/2/19
3 mile Run/Stairs Sausalito 49:00 AP 16:20 AHR 132

Tues 12/3/19
BP 3x8x65, 6x95,4x105,3x125,5x3x140, Chins 10x2

Weds 12/4/19
UHA Core routine
Fr Sq 5x45, 5x55, 5x65
Step Ups 3x10L/10R, Toe downs 3x10L/10R
PM SLLS 3 mile run 42:22 AP 14:07 AHR 126

Thurs 12/5/19
SLLS 4.00 mile run/hike 7x Maple Forge Hill, 53:50 min AP 13:27 AHR 128

Fri 12/6/19
UHA Core routine
BP 3x8x65, 6x95,4x105,3x125,5x3x140, Chins 10x2
Fr Sq 5x45, 5x55, 5x65
Step Ups 3x10L/10R, Toe downs 3x10L/10R

Sat 12/7/19
Yargo 5k 38:09 AP 12:50 AHR 152


Mon 12/9/19
Bench Test 2x8x95, 6x95,3x135,1x145,1x155,1x165, Chin 2x 3,2,1
Fr Sq 5x45, 5x55, 5x65
Step Ups 3x10L/10R, Toe downs 3x10L/10R

Tues 12/10/19
SLLS 5.56 mile run 75:35 AP 13:36 AHR 123

Weds 12/11/19
Treadmille hike 8% incline 1.41 miles 30:00 AP 21:27 AHR 105
PM SLLS 2 mile run 29:00 AP 14:31 AHR 125

Thurs 12/12/19 (start TB Fighter)
UHA Core routine
Bench 5x45,5x95,4x5x115 Chins 2x 3,2,1
Fr Sq 5x45, 5x65,3x5x75
Step Ups 3x10L/10R, Toe downs 3x10L/10R

Fri 12/13/19
3.63 treadmill run/hike @ 8% 60 min, AP 16:31, AHR 113

Sat 12/14/19
SLLS 3.2 mile run/hike SCNC 44:55 AP 14:03 AHR 120

Mon 12/16/19
SLLS 2 mile treadmill run/hike 32:34 AP 16:17 AHR 114

Weds 12/18/19 (TB Fighter)
UHA Core routine
Bench 5x45,5x95,4x5x130 Chins 2x 3,2,1
Fr Sq 5x45, 5x65,3x5x85
Step Ups 3x10L/10R, Toe downs 3x10L/10R

Thurs 12/19/19
SLLS 2.12 mile run 27:15 AP 12:50 AHR 134

Fri 12/20/19 (TB Fighter)
UHA Core routine
Bench 5x45,5x95,4x5x130 Chins 2x 3,2,1
Fr Sq 5x45, 5x65,3x5x85
Step Ups 3x10L/10R, Toe downs 3x10L/10R

Sat 12/21/19
SLLS 3 mile trail run SCNC 46:20 AP 15:27 AHR 128

Mon 12/23/19
3.77 mile treadmill run/hike 1:00 AP 15:59 AHR 115

Tues 12/24/19
SLLC 3 mile trail run SCNC 46:03 AP 15:16 AHR 129

Weds 12/25/19 (TB Fighter)
UHA Core routine
Bench 5x45,5x95,3x3x150 Chins 3x 3,2,1
Fr Sq 5x45, 5x65,3x3x95
Step Ups 3x10L/10R, Toe downs 3x10L/10R

Thurs 12/26/19
SLLS 3 mile run 40:31 AP 13:29 AHR 133

Fri 12/27/19 (TB Fighter)
UHA Core routine
Bench 5x45,5x95,3x3x150 Chins 3x 3,2,1
Fr Sq 5x45, 5x65,3x3x95
Step Ups 3x10L/10R, Toe downs 3x10L/10R

Sat 12/28/19
SLLS 3.37 mile trail run SCNC 50:54 AP 15:07 AHR 132

Mon 12/30/19
SLLS 4 mile run/hike 53:35 AP 13:23 AHR 120

Tues 12/31/19 (TB Fighter)
Bench 5x45,5x95,4x5x115 Chins 2x 3,2,1
Fr Sq 5x45, 5x65,3x5x75
Step Ups 3x10L/10R, Toe downs 3x10L/10R

Weds 1/1/2020
SLLS 3 mile trail run SCNC 45:05 AP 14:59 AHR 130

Thurs 1/2/20
SLLS 4 mile run 54:18 AP 13:34 AHR 120

Fri 1/3/20 (TB Fighter)
Bench 5x45,5x95,4x5x115 Chins 2x 3,2,1
Fr Sq 5x45, 5x65,3x5x75
Step Ups 3x10L/10R, Toe downs 3x10L/10R

Sat 1/4/20
4 mile trail run SCNC 60:54 AP 15:07 AHR 130

Mon 1/6/19
3.74 mile treadmill run/hike 59:21 AP 15:52 AHR 112

Tues 1/7/20
SLLS 4.81 mile run 67:39 AP 14:03 AHR 117

Weds 1/8/20 (TB Fighter)
UHA Core routine
Bench 5x45,5x95,4x5x130 Chins 2x 3,2,1
Fr Sq 5x45, 5x65,3x5x85
Step Ups 3x10L/10R, Toe downs 3x10L/10R

Fri 1/10/20
SLLS 4 mile run 55:59 AP 13:56 AHR 115
Bench 5x45,5x95,4x5x130 Chins 2x 3,2,1

Sat 1/11/20
SLLS 3.2 mile trail run SCNC 49:31 AHR 134

Sun 1/12/20
SLLS 3 mile trail run SCP 48:54 AP 16:01 AHR 140

Mon 1/13/20
UHA Core routine
Bench 5x45,5x95,3x3x150 Chins 2x 3,2,1
Fr Sq 5x45, 3x3x95
Step Ups 3x10L/10R, Toe downs 3x10L/10R

Tues 1/14/20
SLLS 3 mile run 43:07 AP 14:08 AHR 113

Weds 1/15/20 PM
SLLS 2 mile run 29:21 AP 14:25 AHR 122

Thurs 1/16/20
SLLS 2 mile run 28:24 AP 13:11 AHR 120

Fri 1/17/20
SLLS 4 mile run 54:47 AP 13:42 AHR 127

Sat 1/18/20
2.4 mile run Atlanta 25:48 AP 10:45

Mon 1/20/20 PM
SLLS 3 mile run 42:08 AP 14:02 AHR 134

Tues 1/21/20 PM
SLLS 3 mile run 43:14 AP 14:22 AHR 128

Weds 1/22/20
SLLS 2 mile treadmill run 26:43 AP 13:22 6x30s fast

Thurs 1/23/20
DB BP 25# 5x10, TRX Row 5x10
Step Ups 3x10L/10R, Toe downs 3x10L/10R
Fr Sq 5x45, 5x65, 5x85
20kg swings 5x10
PM 2.12 mile run 28:27 AP 13:25 AHR 141

Fri 1/24/20
2.5 mile treadmill run/hike 40:00

Sat 1/25/20
SLLS 3.4 mile trail run SCNC 51:26 AP 15:08 AHR 133

Mon 1/27/20
SLLS 3.2 mile run 43:32 AP 13:35 AHR 113

Tues 1/28/20
BP 10x45,10x65,3x10x95, TRX Row 5x10
Step Ups 3x10L/10R, Toe downs 3x10L/10R
Fr Sq 5x45, 5x65, 5x85
20kg swings 5x10

Weds 1/29/20
SLLS 3 mile treadmill run 39:58 w/6x 30 sec fast

Thurs 1/30/20 PM
SLLS 3 mile run w/4x 30s fast 41:47 AP 13:53 AHR 133

Fri 1/31/20
2.52 mile treadmill run/hike 2.52 miles AP 15:52

Sat 2//1/20
SLLS 4.33 mile trail run SCNC 67:26 AP 15:35 AHR 126

Mon 2/3/20
SLLS 4.00 mile run/hike 7x Maple Forge Hill, 55:18 AP 13:49 AHR 113

Tues 2/4/20
SLLS 4 mile run 54:33 AP 13:37 AHR 116

Weds 2/5/20
BP 10x45,10x65,3x10x95, TRX Row 5x10
Step Ups 3x10L/10R, Toe downs 3x10L/10R
Fr Sq 5x45, 5x65, 5x95
20kg swings 5x10

Thurs 2/6/20
SLLS 2 mile treadmill run w/ 4x 30s Fast 26:51 AP 13:26

Fri 2/7/20
2 mile treadmill run/hike 33:20 AP 16:40

Sat 2/9/20
4 mile tradmill run hike w/ 8x 30s fast 58:18 AP 14:35

Mon 2/10/20
SLLS 3 mile treadmill run w/6x 30s fast 40:40 AP 13:33
PM Press 5x45,5x65,3x5x75 Pushups 5x5, TRX Row 5x10
Step Ups 3x10L/10R, Toe downs 3x10L/10R
DL 5x95,5x145,5x165 Gsq 3x5x16kg

Tues 2/11/20
2 mile treadmill run/hike 34:00 AP 17:00

Weds 2/12/20
SLLS 4 mile NH run/hike 53:19 AP 13:18 AHR 118

Fri 2/14/20
SLLS 3 mile run 46:13 AP 15:21 AHR 122

Sat 2/15/20
SLLS 3 mile trail run SPC 45:18 AP 15:06 AHR 134

Mon 2/17/20
SLLS 4 mile run/hike 54:37 AP 13:30 AHR 128

Tues 2/18/20
SLLS 3 mile treadmill run w/6x 30s fast 40:44 AP 13:35

Weds 2/19/20
3 mile treadmill run/hike 49:08 AP 16:23

Thurs 2/20/20
Catatact surgery right eye, no running for 7 days.

Fri 2/21/20
2.13 mile NH walk 39:18 AP 18:26

Sat 2/22/20
3 mile hike SPC 64:07 AP 21"24

Sun 2/23/20
2.53 mile NH walk 47:37 AP 18:47

Mon 2/24/20
2.97 mile NH walk

Tues 2/25/20
2.13 mile NH walk 38:59 AP 18:20

Thurs 2/27/20
AM Squat 5x5x45, Red Band pull downs 5x10
Step ups 4x10R/10L, TRX Row 5x10
Sit ups 3x10, Curl 15# DBs 3x10
PM SLLS 2 mile run 27:28 AP 13:49 AHR 134

Fri 2/28/20
SLLS 3 mile run 43:19 AP 14:19 AHR 132

Sat 2/29/20
SLLS 2 mile trail run SCP w/ 4x 30s fast 31:11 AP 15:37 AHR 133

Sun 3/1/20
SLLS 5 mile run w/4x 30s fast 70:10 AP 14:02 AHR 126

Mon 3/2/20
SLLS 2.11 mile run 29:07 AP 13:46 AHR 130

Tues 3/3/20
SLLS 3.08 mile run w/6x 30s fast 41:13 AP 13:22 AHR 122

Sat 3/7/20
2.48 mile walk 48:19 AP 19:30

Sun 3/8/20
2.5 mile walk

Mon 3/9/20
2.5 mile walk

Tues 3/10/20
2.13 mile walk 37:23 AP 17:32

Weds 3/11/20
2.92 mile walk 51:08 AP 17:31

Thurs 3/12/20
SLLS 3 mile run 45:47 AP 15:06 AHR 125

Fri 3/13/20
SLLS 2.14 mile run 29:28 AP 13:47 AHR 118

Sat 3/14/20
SLLS 4.89 mile run 72:40 AP 14:52 AHR 124

Sun 3/15/20
NH Walk 2.21 36:59 AP 16:43
C+P 16kg 2x 5,3,2 Chins 6x2

Mon 3/16/20
SLLS 3.97 mile run/hike 53:08 AP 13:24 AHR 126

Tues 3/17/20 PM
SLLS 3.05 mile run 43:57 AP 14:24 AHR 127

Weds 3/18/20
SLLS 2.12 mile run/hike 29:09 AP 13:46 AHR 105

Thurs 3/19/20
SLLS 3 mile run 41:13 AP 13:41 AHR 110

Fri 3/20/20
SLLS 2.15 mile run hike 29:07 AP 13:32

Sat 3/21/20
SLLS 3.71 mile run 52:19 AP 14:05 AHR 131

Mon 3/23/20
SLLS 4 mile run/hike 53:37 AP 13:25 AHR 131

Tues 3/24/20
2.19 mile walk 40:16 AP 18:25

Weds 3/25/20
SLLS 4.27 mile run hike 59:52 AP 14:00 AHR 127

Thurs 3/26/20
SLLS 3 mile run 41:31 AP 13:51 AHR 131

Fri 3/27/20
SLLS 2.15 mile run/hike 29:16 AP 13:37 AHR 121

Sat 3/28/20
SLLS 4.51 mile run 66:20 AP 14:42 AHR 129

Mon 3/30/20
SLLS 4 mile run/hike 56:06 AP 14:01 AHR 125

Tues 3/31/20
SLLS 2.13 mile run hike 29:40 AP 13:57 AHR 106
16kg C+P 2x 5,3,2 R/L, TRX Row 6x10
Weds 4/1/20
SLLS 3.92 mile run Veteran's Park 52:58 AP 13:31

Thurs 4/2/20
SLLS 2.15 mile run hike 27:11 AP 12:37
16kg C+P 5,3,2 R/L, TRX Row 3x10

Fri 4/3/20
1.91 mile trail run SCNC 27:22 AP 14:21

Sat 4/4/20
SLLS 5.15 mile run 72:11 AP 14:01 AHR 131

Mon 4/6/20
SLLS 4 mile run hike 53:25 AP 13:20 AHR 125

Tues 4/7/20
SLLS 2.14 mile run hike 27:24 AP 12:49
C+P 16kg, 3x5R/5L
Chins 3,2,1
FW+FQ 2x 16ks 3x5

Weds 4/8/20
SLLS 3.31 mile run 46:34 AP 14:04 AHR 131

Thurs 4/9/20
2 mile trail run 28:15 AP 14:04

Fri 4/10/20
SLLS 3.05 mile run 41:10 AP 13:2w9 AHR 137

Sat 4/11/20
SLLS 3.5 mile trail run 50:48 ap 14:31

Mon 4/13/20
SLLS 4.02 mile run VMP 53:21 AP 13:15

Tues 4/14/20
3.44 mile run 44:15 AP 12:51

Weds 4/15/20
3.14 mile trail run SCNC 47:11 AP 15:01

Thurs 4/16/20
SLLS 2.14 mile run 26:40 AP 12:27

Fri 4/17/20
BP 10x45,10x95 TRX Row 3x10, 16kg Press 3x5R/5L
Rev Lunge 10R,10L Spl Sq 10R/10L, SLDL 10R/10L
Squat 10x45, Step Up 10R/10L
2.22 mile trail run SCNC 32:52 AP 14:50

Sat 4/18/20
SLLS 5.19 mile run 73:47 AP 14:13 AHR 129

Mon 4/20/20
BP 10x45,10x65,10x95 TRX Row 3x10, 16kg Press 3x5R/5L
Rev Lunge 10R,10L Spl Sq 10R/10L, SLDL 10R/10L
Squat 10x45,10x65 Step Up 2x 10R/10L

Tues 4/21/20
SLLS 4.02 mile run 55:12 AP 13:44 AHR 118

Weds 4/22/20
SLLS 4.76 mile run 64:07 AP 13:29 AHR 122

Thurs 4/23/20
20kg C+P 2x 1,2,3 Chins 1,2,3,1,2
20kg swings 5x10
2.14 mile run 26:51 AP 12:38

Fri 4/24/20
SLLS 4.04 mile run 52:39 AP 13:01 AHR 132

Sat 4/25/20
SLLS 6.2 mile run 86:08 AP 13:53 AHR 128

Mon 4/27/20
SLLS 3.06 mile run 42:04 AP 13:44 AHR 130

Tues 4/28/20
SLLS 5 mile run AP 68:01 AP 13:36 AHR 125

Weds 4/29/20
SLLS 3.08 mile run 44:26 AP 14:25 AHR

Thurs 4/30/20
SLLS 2.11 mile run 30:38 AP 14:30

Fri 5/1/20
Rev Lunges, Split Squats, SLDL
3x 5,3,1 16kg Gob Squat, Snatch, Windmill
2.77 mile trail run SCNC 41:20 AP 14:47

Sat 5/2/20
SLLS 6 mile run 86:46 AP 14:26 AHR

Sun 5/3/20
3x 5,3,1 16kg Gob Squat, Snatch, Windmill

Mon 5/4/20
SLLS 5.07 mile run 67:53 AP 13:23 AHR 119

Tues 5/5/20
SLLS 3.07 mile run w/5x 30s fast 44:29 AP 14:29 AHR 119
3x 5,3,1 16kg Gob Squat, Snatch, Windmill
3x 5R/5L 16kg Gorilla Row

Weds 5/6/20
SLLS 2.13 mile run 27:46 AP 13:02
2 mile trail run SCNC 29:29 AP 14:44

Thurs 5/7/20
UHA ME WO#0 Warm up - Air Squats, 10 MovNat Get Ups, Abs
3x 10R/10L Split Jump Squat, 3x 10 Jump Squats, 3x 10R/10L Step Ups, 3x 10R/10L Lunges

Fri 5/8/20
SLLS 3.07 mile run w/6x 30s fast 40:26 AP 13:09 AHR 120

Sat 5/8/20
4.88 mile trail run 74:20 AP 15:13 AHR 132

Mon 5/11/20
SLLS 5 mile run/hike 66:52 AP 13:23 AHR 122

Tues 5/12/20
SLLS 3.06 mile run 44:52 AP 14:40 AHR 117

Weds 5/13/20
SLLS 2.14 mile run/hike 27:18 AP 12:46
2 mile trail run SCNC 31;50 ap 15:55

Thurs 5/14/20
UHA ME WO#1 Warm up - Air Squats, 10 MovNat Get Ups, Abs
4x 10R/10L Split Jump Squat, 4x 10 Jump Squats, 4x 10R/10L Step Ups, 4x 10R/10L Lunges

Fri 5/15/20
SLLS 3.07 mile run 45:46 AP 14:54 AHR 119

Sat 5/16/20
4.84 mile trail run SCNC 76:52 AP 15:54 AHR 124

Tues 5/19/20
SLLS 3.07 mile run 43:34 AP 14:11

Weds 5/20/20
20kg swings 5x10, Pushups, 16kg Gsquat, 20kg Gorilla Rows 5,4,3,2,1
TRX IYT
PM 3 mile trail run SCNC 45:48 AP 15:16

Thurs 5/21/20
UHA ME WO#2 Warm up - Air Squats, 10 MovNat Get Ups, Abs
4x 10R/10L Split Jump Squat, 4x 10 Jump Squats, 4x 10R/10L Step Ups, 4x 10R/10L Lunges

Fri 5/22/20
SLLS 3.08 mile run 43:10 AP 14:00
20kg swings 5x10, Pushups, 16kg Gsquat, 20kg Gorilla Rows 5,4,3,2,1

Sat 5/23/20
SLLS 5.18 mile run 72:19 AP 13:58 AHR 122

Sun 5/24/20
20kg swings 5x10, Pushups, 16kg Gsquat, 20kg Gorilla Rows 5,4,3,2,1

Mon 5/25/20
5 mile trail run SCNC 79:07 AP 15:48 AHR 126

Tues 5/26/20
SLLS 3.05 mile run 45:06 AP 14:48 AHR 114

Weds 5/27/20
SLLS 3.57 mile run 50:15 AP 14:05 AHR 111

Thurs 5/28/20
UHA ME WO#3 Warm up - Air Squats, 10 MovNat Get Ups, Abs
5x 10R/10L Split Jump Squat, 5x 10 Jump Squats, 5x 10R/10L Step Ups, 5x 10R/10L Lunges

Fri 5/29/20
SLLS 3.2 mile run 43:08 AP 13:28 AHR 114

Sat 5/30/20
SLLS 5.35 mile run 73:30 AP 13:45 AHR 120

Mon 6/1/20
SLLS 5.00 mile run 69:05 AP 13:49 AHR 120 116

Tues 6/2/20
SLLS 3.05 mile run 42:25 AP 13:55 AHR 118
20kg swings 5x10, 25# DB BP, 16kg Gsquat, TRX Rows 5,4,3,2,1

Weds 6/3/20
SLLS 2.12 mile run 29:20 AP 13:50
1.92 mile trail run 29:31 AP 15:22

Thurs 6/4/20
UHA ME WO#4 Warm up - Air Squats, 10 MovNat Get Ups, Abs
5x 10R/10L Split Jump Squat, 5x 10 Jump Squats, 5x 10R/10L Step Ups, 5x 10R/10L Lunges

Fri 6/5/20
SLLS 3 mile run 41:38 AP 13:51

Sat 6/5/20
5.77 mile trail run 89:43 AP 15:33 AHR 132

Mon 6/8/20
SLLS 5 mile run 68:00 AP 13:36

Tues 6/9/20
SLLS 3.01 mile run 40:43 AP 13:32 AHR 123
20kg swings 5x10, Pushups, 16kg Gsquat, TRX Rows 5,4,3,2,1

Weds 6/10/20
SLLS 4 mile run 54:13 AP 13:33 AHR 122

Thurs 6/11/20
SLLS 2.3 mile run 31:37 AP 13:45

Fri 6/12/20
SLLS 6.14 mile run 85:34 AP 13:56 AHR 121

Sat 6/13/20
2.9 mile trail run 44:06 AP 15:12

Tue 6/16/20 Surgery for detached retina

Thurs 7/2/20
2.14 mile walk 46:09 AP 21:34

Fri 7/3/20
2.14 mile walk 43:51 AP 20:31

Sat 7/4/20
2.2 mile walk 43:21 AP 19:14

Sun 7/5/20
2.15 mile walk 42:58 ap 20:00

Mon 7/6/20
2.11 mile walk 41:03 AP 19:28

Tues 7/7/20
2.15 mile walk 41:06 AP 19:06

Weds 7/8/20
2.13 mile walk 41:09 AP 19:19

Thurs 7/9/20
2.16 mile walk 39:54 AP 18:26

Fri 7/10/20
2.15 mile walk 37:34 AP 17:28

Sat 7/11/20
2.13 mile walk 37:46 AP 17:42

Sun 7/12/20
2.13 mile walk 38:07 Ap 17:51

Mon 7/13/20
2.15 mile walk 37:31 AP 17:25

Tues 7/14/20
2.12 mile walk 36:09 AP 17:04

Weds 7/15/20
2.13 mile walk 36:04 AP 16:56

Thurs 7/16/20
2.14 mile walk 35:12 AP 16:28

Fri 7/17/20
2.13 mile walk 35:43 AP 16:48

Sat 7/18/20
2 mile walk 39:06 AP 19:35

Sun 7/19/20
2.15 mile walk 37:10 AP 17:17

Mon 7/20/20
2.13 mile walk 36:18 AP 17:02

Weds 7/22/20
2.11 mile walk, 35:24 AP 16:48
Yet another eye procedure

Fri 7/31/20
2.13 mile walk 38:54 AP 18:17

Sat 8/1/20
2.14 mile walk 39:33 AP 18:28

Sun 8/2/20
2.12 mile walk 38:56 AP 18:21

Mon 8/3/20
2.15 mile walk 39:16 AP 18:18

Tues 8/4/20
2.13 mile walk 39:08 AP 18:23

Weds 8/5/20
2.12 mile walk 39:11 AP 18:29

Thurs 8/6/20
2.13 mile walk 39:18 AP 18:28

Fri 8/7/20
2.14 mile walk 39:08 AP 18:18

Sat 8/8/20
2.14 mile walk 39:15 AP 18:18

Sun 8/9/20
1.69 mile walk 39:18 AP 23:19

Mon 8/10/20
2.3 mile walk 42:47 AP 18:35

Tues 8/11/20
2.13 mile walk 38:30 AP 18:04

Weds 8/12/20
2.13 mile walk 37:59 AP 17:52

Thurs 8/13/20
2.13 mile walk 37:15 AP 17:31

Fri 8/14/20
2.14 mile walk 37:00 AP 17:19

Sat 8/15/20
2.14 mile walk 37:42 AP 17:38

Sun 8/16/20
2.13 mile walk 38:38 AP 18:06

Mon 8/17/20
2.15 mile walk 37:56 AP 17:39

Tues 8/18/20
2.14 mile walk 36:30 AP 17:03

Wed 8/19/20
2.11 mile walk 36:09 AP017:07

Fri 8/21/20
2.15 mile walk 37:00 AP 17:14

Sat 8/22/20
2.14 mile walk 37:38 AP 17:33

Sun 8/23/20
2.14 mile walk 37:11 AP 17:20

Mon 8/24/20
2.12 mile walk 37:50 AP 17:49

Tues 8/25/20
2.01 mil;e walk 35:18 AP 17:33

Weds 8/26/20
2.12 mile walk 37:37 AP 17:43
0.96 km Row 5:20 mins

Thurs 8/27/20
2.14 mile walk 37:57 AP 17:42
2K Row 9:46 minutes

Fri 8/28/20
2.14 mile walk 37:08 AP 17:22
2k Row 9:03

Sat 8/29/20
2.12 mile walk 37:29 AP 17:39

Sun 8/30/20
2.11 mile walk 37:07 AP 17:35

Mon 8/31/20
2.12 mile walk 36:19 AP 17:07
2k Row 10:24

Tues 9/1/20
3.22 mile walk 55:34 AP 17:15

Weds 9/2/20
2.13 mile walk 36:25 AP 17:07
2k Row 9:32
5x5 Curl & Press, Bulgarian Goat Bag Swing, Goblet Squat #15 DBs

Thurs 9/3/20
3.22 mile walk 54:04 AP 16:49

Fri 9/4/20
2.15 mile walk 37:25 AP 17:30
2k Row 10:01
5x5 Curl & Press, Bulgarian Goat Bag Swing, Goblet Squat #15 DBs

Sat 9/5/20
3 mile hike SCP 59:34 AP 19:52

Sun 9/6/20
3.2 mile walk 54:21 AP 16:59

Mon 9/7/20
2.92 mile hike SCNC 52:49 AP 18:06

Tues 9/8/20
2.15 mile walk 36:03 AP 16:46
2k Row/90 step ups 13:48
5x6 Curl & Press, Bulgarian Goat Bag Swing, Goblet Squat #15 DBs

Weds 9/9/20
3.19 mile walk 53:38 AP 16:48

Thurs 9/10/20
2.13 mile walk 36:00 AP 16:52
5x RDL x 6, Curl & Press x 6, GSq x 6, TRX Row x 10, Step Ups 10L/10R

Fri 9/11/20
2.17 mile walk 36:10 AP 16:38

Sat 9/12/20
2.16 mile walk 37:39 AP 17:26

Sun 9/13/20
2.15 mile walk 44:10 AP 20:32

Mon 9/14/20
3.01 mile walk 52:05 AP 17:18
5x RDL x 7, Curl & Press x 7, GSq x 7, TRX Row x 10, Step Ups 10L/10R

Tues 9/15/20
5k Row 25:34
2.02 mile walk 35:12 AP 17:23

Weds 9/16/20
3.27 mile walk 54:00 AP 16:30

Thurs 9/17/20
5k Row 22:08
5x RDL x 7, Curl & Press x 7, GSq x 7, TRX Row x 10, Step Ups 10L/10R

Fri 9/18/20
3.15 mile walk 53:18 AP 16:57

Sat 9/19/20
2.78 mile hike SCP 56:51 AP 20:26

Sun 9/20/20
1.3 mile walk 28:31 AP 21:59

Mon 9/21/20
3.18 mile walk 55:42 AP 17:29

Tues 9/22/20
2.13 mile walk 36:54 AP 17:18
5x RDL x 8, Curl & Press x 8, GSq x 8, TRX Row x 10, Step Ups 10L/10R

Weds 9/23/20
2.37 mile walk SCP 47:21 AP 10:59

Thurs 9/24/20
2.17 mile walk 34:02 AP 15:40

Fri 9/25/20
5K Row 24:03
25# Goblet Squat 2x (2,6,2) = 20
2-25# Curl & Press 2x (2,2,2) = 12
2-16kg KB DL & Shrug 2x (2,4,2) = 16

Sat 9/26/20
3.23 mile walk 50:05 AP 15:32 AHR 120

Sun 9/27/20
3.25 mile walk 50:17 AP 15:29 AHR 115

Mon 9/28/20
2.17 mile walk 45:17 AP 20:54

Tues 9/29/20
3.25 mile walk 52:35 AP 16:12 AHR 94
25# Goblet Squat 2x (2,4,2) = 16
2-25# Curl & Press 2x (2,6,2) = 20
2-16kg KB DL & Shrug 2x (2,2,2) = 12

Weds 9/30/20
2.12 mile walk 37:37 AP 17:42

Thurs 10/1/20
4.06 mile walk 63:38 AP 15:39 AHR 103

Fri 10/2/20
2.16 mile walk 37:35 AP 17:25
25# Goblet Squat 2x (2,2,2) = 12
2-25# Curl & Press 2x (2,4,2) = 16
2-16kg KB DL & Shrug 2x (2,6,2) = 20

Sat 10/3/20
3 mile walk/run SCNC 50:52 AP 16:58

Sun 10/4/20
3.2 mile walk 54:08 AP 16:53

Mon 10/5/20
3.22 mile walk/run 49:08 AP 15:15

Tues 10/6/20
2.17 mile walk 37:52 AP 17:26
25# Goblet Squat 2x (2,4,2) = 16
2-25# Curl & Press 2x (2,4,2) = 16
2-16kg KB DL & Shrug 2x (2,6,2) = 20
3x 10x TRX Row, 10x TRX Fly, 10x Pull throughs

Weds 10/7/20
3.01 mile run 47:06 AP 15:38 AHR 114

Thurs 10/8/20
2.17 mile walk 34:12 AP 15:47
25# Goblet Squat 2x (2,6,2) = 20
2-25# Curl & Press 2x (2,4,2) = 16
2-16kg KB DL & Shrug 2x (2,4,2) = 16

Fri 10/9/20
3.06 mile run 44:34 AP 14:34

Sat 10/10/20
2.01 mile walk 40:57 AP 20:24

Sun 10/11/20
2.01 mile run 31:48 AP 15:50

Mon 10/12/20
3 mile run 45:24 AP 15:08

Tues 10/13/20
2.04 mile walk 35:31 AP 17:23
25# Goblet Squat 2x (2,4,2) = 16
2-25# Curl & Press 2x (2,6,2) = 20
2-16kg KB DL & Shrug 2x (2,4,2) = 16
Band Pull downs 3x20, Band Rows 3x20

Weds 10/14/20
3 mile run 43:36 AP 14:32 AHR 115

Thurs 10/15/20
2.121 mile walk 36:11 AP 17:04
25# Goblet Squat 3x (2,6,2) = 30
2-25# Curl & Press 3x (2,4,2) = 24
2-16kg KB DL & Shrug 3x (2,4,2) = 24
Band Pull downs 3x20, Band Rows 3x20

Fri 10/16/20
3.21 mile run 47:17 AP 14:44

Sat 10/17/20
3 mile run 42:56 AP 14:19

Sun 10/18/20
2.05 mile walk 41:59 AP 20:27

Mon 10/19/20
3.18 mile run 48:52 AP 15:21

Tues 10/20/20
2.16 mile walk 37:01 AP 17:07
25# Goblet Squat 3x (2,4,2) = 24
2-25# Curl & Press 3x (2,6,2) = 30
2-16kg KB DL & Shrug 3x (2,2,2) = 18
Band Pull downs 3x20, Band Rows 3x20

Weds 10/21/20
4 mile run 8x 30s hill repeats 58:27 AP 14:36

Thurs 10/22/20
1.92 mile walk 31:36 AP 16:26
25# Goblet Squat 3x (2,2,2) = 18
2-25# Curl & Press 3x (2,4,2) = 24
2-16kg KB DL & Shrug 3x (2,6,2) = 30
Band Pull downs 3x20, Band Rows 3x20

Fri 10/23/20
3 mile run 41:37 AP 13:50

Sat 10/24/20
3 mile run 44:28 AP 14:49

Sun 10/25/20
2.23 mile walk 46:51 AP 20:58

Mon 10/26/20
3.52 mile run 52:10 AP 14:48

Tues 10/27/20
2.16 mile walk 35:44 AP 16:32
25# Goblet Squat 3x (2,4,6) = 30
2-25# Curl & Press 3x (2,4,2) = 24
2-16kg KB DL & Shrug 3x (2,6,2) = 30
Band Pull downs 3x20, Band Rows 3x20

Weds 10/28/20
2,12 mile run 31:20 AP 14:47

Thurs 10/29/20
10 min row
8x5 25# Goblet Squat/ Prone Neck Nods
6x5 25# Curl & Press/ March In Place

Fri 10/30/20
3.41 mile run 49:01 AP 14:21 AHR 124

Sat 10/31/20
4 mile trail run SCP 67:27 AP 16:50 AHR 132

Sun 11/1/20
2.13 mile walk 40:46 AP 19:10 AHR 100

Mon 11/2/20
3x 10 Neck Nods, 10 Hip Flexor Stretch, 8x45 Back Squat
3x 8x 25# Curl & Press, 10 Commando Rock
3x 8x Purple Band Pull Downs, 10 Neck Nods & Bird Dogs
3x 25 yard FW w/ 2-36# KB, 10 March in place, 10 SLDL

Mon 11/2/20 PM
2.4 mile trail run SCNC 39:08 AP 16:17 AHR 137

Tues 11/3/20
2.1 mile run 29:53 AP 14:12 AHR 126
PM 1.66 mile walk 36:06 AP 21:43 AHR 91

Weds 11/4/20
3.14 mile run 47:25 AP 15:05 AHR 120

Thurs 11/5/20
1.8 mile run 26:58 AP 15:01 AHR 113
3x 10 Neck Nods, 10 Hip Flexor Stretch, 8x45 Back Squat
3x 8x 25# Curl & Press, 10 Commando Rock
3x 8x Purple Band Pull Downs, 10 Neck Nods & Bird Dogs
3x 25 yard FW w/ 2-36# KB, 10 March in place, 10 SLDL

Fri 11/6/20
2.97 mile run 44:25 AP 14:56 AHR 116

Sat 11/7/20
2.64 mile run 38:00 AP 14:22 AHR 119

Sun 11/8/20
2.12 mile walk 47:48 AP 22:32 AHR 97

Mon 11/9/20
1.07 mile walk 20:07

Tues 11/10/20
3.5 mile run 54:04 AP 15:10 AHR 115

Weds 11/11/20
1.93 mile run 28:40 AP 14:49 AHR 112
3x 10 Neck Nods, 10 Hip Flexor Stretch, Back Squat 8x45, 2x8x65
3x 8x 25# Curl & Press, 10 Commando Rock
3x 8x Purple Band Pull Downs, 10 Neck Nods & Bird Dogs
3x 25 yard FW w/ 2-36# KB, 10 March in place, 10 SLDL

Thurs 11/12/20
3.19 mile run 49:10 AP 15:26 AHR 112

Fri 11/13/20
2.48 mile run 37:41 AP 15:12 AHR 114
3x 10 Neck Nods, 10 Hip Flexor Stretch, Back Squat 8x45, 2x8x65
3x 8x 25# Curl & Press, 10 Commando Rock
3x 8x Purple Band Pull Downs, 10 Neck Nods & Bird Dogs
3x 25 yard FW w/ 2-36# KB, 10 March in place, 10 SLDL

Sat 11/14/20
3.98 mile trail run 69:20 AP 17:26 AHR 128

Mon 11/16/20
3.61 mile run 53:11 AP 14:43 AHR 117

Tues 11/17/20
2.45 mile run 36:24 AP 14:53 AHR 116

Weds 11/18/20
2.1 mile run 31:13 AP 14:52 AHR 112

Thurs 11/19/20
1.95 mile run WeaverVille 31:17 AP 16:03 AHR 122
1.82 mile hike 45:07 AHR 101

Fri 11/20/20
1.65 mile run Weaverville 23:36 AP 14:21 AHR 119

Sun 11/22/20
2.24 mile run Weaverville 35:17 AP 15:45 AHR 111

Mon 11/23/20
4.5 mile run 68:19 AP 15:11 AHR 115

Weds 11/25/20
3x 10 Neck Nods, 10 Hip Flexor Stretch, Back Squat 8x45, 2x8x65
3x 8x 25# Curl & Press, 10 Commando Rock
3x 8x Purple Band Pull Downs, 10 Neck Nods & Bird Dogs
3x 25 yard FW w/ 2-36# KB, 10 March in place, 10 SLDL
2.28 mile trail run SCNC 40:11 AP 17:37 AHR 135

Thurs 11/26/20
2.86 mile run 46:05 AP 16:08 AHR 127

Sat 11/27/20
3.12 mile run 48:22 AP 15:31 AHR 127

Sun 11/29/20
2 mile trail run SCNC 34:05 AP 17:01 AHR 121

Tues 12/1/20
3x 10 Neck Nods, 10 Hip Flexor Stretch, Back Squat 8x45, 2x8x65
3x 8x 25# Curl & Press, 10 Commando Rock
3x 8x Purple Band Pull Downs, 10 Neck Nods & Bird Dogs
3x 25 yard FW w/ 2-36# KB, 10 March in place, 10 SLDL
2.11 mile run 31:59 AP 15:08 AHR 122

Weds 12/2/20
2.12 mile run 30:29 AP 14:24 AHR 124

Thurs 12/3/20
3x 10 Neck Nods, 10 Hip Flexor Stretch, Back Squat 8x45, 2x8x65
3x 8x 25# Curl & Press, 10 Commando Rock
3x 8x Purple Band Pull Downs, 10 Neck Nods & Bird Dogs
3x 25 yard FW w/ 2-36# KB, 10 March in place, 10 SLDL
2.2 mle trail run 38:40

Fri 12/4/20
3.23 mile run 49:27 AP 15:18 AHR 123

Sat 12/5/20
3.3 mile trail run Lake Chapman

Mon 12/7/20
3.17 mile run 47:52 AP 15:06 AHR 112

Tues 12/8/20
3x 10 Neck Nods, 10 Hip Flexor Stretch, Back Squat 8x45, 2x8x75
3x 8x 25# Curl & Press, 10 Commando Rock
3x 8x Purple Band Pull Downs, 10 Neck Nods & Bird Dogs
3x 25 yard FW w/ 2-36# KB, 10 March in place, 10 SLDL
2x 5R/5L 16kg OALC
2.45 mile run 40:01 AP 16:18 AHR 113

Weds 12/9/20
3.05 mile run 45:26 AP 14:54 AHR 132

Thurs 12/10/20
2.12 mile run 31:19 AP 14:48 AHR 119
3x 8x 25# Curl & Press, 10 Commando Rock
3x 8x Purple Band Pull Downs, 10 Neck Nods & Bird Dogs
3x 10x 16kg Swings, March In Place

Sat 12/12/20
4.11 mile trial run 68:27 AP 16:30 AHR 131

Sun 12/13/20
1.38 mile walk SCP

Mon 12/14/20
March In place 5x10, 16kg Goblet Squat 5,4,3,2,1
Hip Flexor Stretch 5x10, 25# DB Curl+ Press 5,4,3,2,1
Commando Rock 5x10, 16kg KB Row 5,4,3,2,1
Neck Nods 5x10, 16kg Swing 5x10
Bird Dogs 5x10, 16kg Farmer Walk 5 trips
PM 3.01 mile run 44:32 AP 14:49 AHR 117

Tues 12/15/20
March In place 5x10, 16kg Goblet Squat 5,4,3,2,1
Hip Flexor Stretch 5x10, 25# DB Curl+ Press 5,4,3,2,1
Commando Rock 5x10, 16kg KB Row 5,4,3,2,1
Neck Nods 5x10, 16kg Swing 5x10
Bird Dogs 5x10, 16kg Farmer Walk 5 trips

Weds 12/16/20
March In place 5x10, 16kg Goblet Squat 5,4,3,2,1
Hip Flexor Stretch 5x10, 25# DB Curl+ Press 5,4,3,2,1
Commando Rock 5x10, 16kg KB Row 5,4,3,2,1
Neck Nods 5x10, 16kg Swing 5x10
Bird Dogs 5x10, 16kg Farmer Walk 5 trips

Thurs 12/17/20
March In place 5x10, 16kg Goblet Squat 5,4,3,2,1
Hip Flexor Stretch 5x10, 25# DB Curl+ Press 5,4,3,2,1
Commando Rock 5x10, 16kg KB Row 5,4,3,2,1
Neck Nods 5x10, 16kg Swing 5x10
Bird Dogs 5x10, 16kg Farmer Walk 5 trips

Fri 12/18/20
2,1 mile run 31:58 AP 15:12 AHR 141

Sat 12/19/20
2.45 mile trail run 41:59 AP 17:09 AHR 133

Sun 12/20/21
2.12 mile run 29:35 AP 13:56 AHR 131

Mon 12/21/20
March In place 5x10, 16kg Goblet Squat 5,4,3,2,1
Hip Flexor Stretch 5x10, 25# DB Curl+ Press 5,4,3,2,1
Commando Rock 5x10, 16kg KB Row 5,4,3,2,1
Neck Nods 5x10, 16kg Swing 5x10
Bird Dogs 5x10, 16kg Farmer Walk 5 trips
2.11 mile run 29:55 AP 14:1 AHR 125

Tues 12/22/20
March In place 5x10, 16kg Goblet Squat 5,4,3,2,1
Hip Flexor Stretch 5x10, 25# DB Curl+ Press 5,4,3,2,1
Commando Rock 5x10, 16kg KB Row 5,4,3,2,1
Neck Nods 5x10, 16kg Swing 5x10
Bird Dogs 5x10, 16kg Farmer Walk 5 trips
2.11 mile run 30:02 AP 14:13 AHR 126
1.76 mile run 25:21 AP 14:22 HAR 132

Weds 12/23/20
2.11 mile run 33:14 AP 15:44 AHR

Thurs 12/24/20
March In place 5x10, 16kg Goblet Squat 5,4,3,2,1
Hip Flexor Stretch 5x10, 25# DB Curl+ Press 5,4,3,2,1
Commando Rock 5x10, 16kg KB Row 5,4,3,2,1
Neck Nods 5x10, 16kg Swing 5x12
Bird Dogs 5x10, 16kg Farmer Walk 5 trips

Sat 12/26/20
4.04 mile trail run 70:05 AP 17:20 AHR

Sun 12/27/20
March In place 5x10, 16kg Goblet Squat 5,4,3,2,1
Hip Flexor Stretch 5x10, 25# DB Curl+ Press 5,4,3,2,1
Commando Rock 5x10, 16kg KB Row 5,4,3,2,1
Neck Nods 5x10, 16kg Swing 5x12
Bird Dogs 5x10, 16kg Farmer Walk 5 trips

Mon 12/28/20
2.08 mile run 30:27 AP 14:37 AHR
2 miles hiking Chattoga river

Tues 12/29/20
March In place 5x10, 16kg Goblet Squat 5,4,3,2,1
Hip Flexor Stretch 5x10, 25# DB Curl+ Press 5,4,3,2,1
Commando Rock 5x10, 16kg KB Row 5,4,3,2,1
Neck Nods 5x10, 16kg Swing 5x12
Bird Dogs 5x10, 16kg Farmer Walk 5 trips
3 mile run 45:31 AP 15:11 AHR 122

Weds 12/30/20
2.46 mile run 36:31 AP 14:50 AHR 117

Thurs 12/31/20
3.1 mile run 45:55 AP 14:48 AHR 132

Tues 12/29/20
March In place 5x10, 16kg Goblet Squat 5,4,3,2,1
Hip Flexor Stretch 5x10, 25# DB Curl+ Press 5,4,3,2,1
Commando Rock 5x10, 16kg KB Row 5,4,3,2,1
Neck Nods 5x10, 16kg Swing 5x12
Bird Dogs 5x10, 16kg Farmer Walk 5 trips

Thurs 1/1/20
March In place 5x10, 16kg Goblet Squat 5,4,3,2,1
Hip Flexor Stretch 5x10, 25# DB Curl+ Press 5,4,3,2,1
Commando Rock 5x10, 16kg KB Row 5,4,3,2,1
Neck Nods 5x10, 16kg Swing 5x12
Bird Dogs 5x10, 16kg Farmer Walk 5 trips

Sat 1/2/20
5 mile trail run 84:51 AP 16:59 AHR 129

Mon 1/4/20
March In place 5x10, 16kg Goblet Squat 5,4,3,2,1
Hip Flexor Stretch 5x10, 25# DB Curl+ Press 5,4,3,2,1
Commando Rock 5x10, 16kg KB Row 5,4,3,2,1
Neck Nods 5x10, 16kg Swing 5x15
Bird Dogs 5x10, 16kg Farmer Walk 5 trips
2.45 mile run 36:07 AP 14:43 AHR 127

Tues 1/5/20
4 mile run 58:50 AP 14:43 AHR 122

Weds 1/6/20
March In place 5x10, 16kg Goblet Squat 5,4,3,2,1
Hip Flexor Stretch 5x10, 25# DB Curl+ Press 5,4,3,2,1
Commando Rock 5x10, 16kg KB Row 5,4,3,2,1
Neck Nods 5x10, 16kg Swing 5x15
Bird Dogs 5x10, 16kg Farmer Walk 5 trips
2.11mile run 30:45 AP 14:34 AHR 146

Thurs 1/7/21
2.37 mile trail run 45:30 AP 19:10 AHR 125

Fri 1/8/21
March In place 5x10, 16kg Goblet Squat 5,4,3,2,1
Hip Flexor Stretch 5x10, 25# DB Curl+ Press 5,4,3,2,1
Commando Rock 5x10, 16kg KB Row 5,4,3,2,1
Neck Nods 5x10, 16kg Swing 5x15
Bird Dogs 5x10, 16kg Farmer Walk 5 trips

Sat 1/9/21
4.14 mile trail run 63:01 AP 17:39 AHR

Mon 1/11/21
March In place 5x10, 20kg Goblet Squat 5,4,3,2,1
Hip Flexor Stretch 5x10, 25# DB Curl+ Press 5x5
Commando Rock 5x10, 20kg KB Gorrilla Row 5,4,3,2,1
Neck Nods 5x10, 20kg Swing 5x10
Bird Dogs 5x10, 20kg Farmer Walk 5 trips

Tues 1/12/21
2.11 mile run 30:29 AP 14:29 AHR 136
2.11 mile run 30:51 AP 14:49 AHR 126

Weds 1/13/21
March In place 5x10, 20kg Goblet Squat 5,4,3,2,1
Hip Flexor Stretch 5x10, 25# DB Curl+ Press 5x5
Commando Rock 5x10, TRX Row 5x5
Neck Nods 5x10, 20kg Swing 5x10
Bird Dogs 5x10, 20kg Farmer Walk 5 trips
3.06 mile run 46:43 AP 15:15 AHR 135

Fri 1/15/21
4 mile trail run 67:07 AP 16:46 AHR 129

Sun 1/17/21
3 mile trail run 50:20 AP 16:44 AHR 119

Mon 1/18/21
March In place 5x10, 20kg Goblet Squat 5,4,3,2,1
Hip Flexor Stretch 5x10, 25# DB Curl+ Press 5x5
Commando Rock 5x10, TRX Row 5x5
Neck Nods 5x10, 20kg Swing 5x10
Cat-camel 5x10, 20kg Farmer Walk 5 trips
2.12 mile run 29:27 AP 13:58 AHR 118

Tues 1/19/21
3 mile run 45:33 AP 15:11 AHR 128

Weds 1/20/21
March In place 5x10, 20kg Goblet Squat 5,4,3,2,1
Hip Flexor Stretch 5x10, 35# DB Curl+ Press 5x1
Commando Rock 5x10, TRX Row 5x5
Neck Nods 5x10, 20kg Swing 5x10
Cat-camel 5x10, 20kg Farmer Walk 5 trips
2.12 mile run 31:19 AP 14:48 AHR 123

Fri 1/22/21
March In place 5x10, 20kg Goblet Squat 5,4,3,2,1
Hip Flexor Stretch 5x10, 35# DB Curl+ Press 5x1
Commando Rock 5x10, TRX Row 5x5
Neck Nods 5x10, 20kg Swing 5x10
Cat-camel 5x10, 20kg Farmer Walk 5 trips
1.6 mile run 23:16 AP 14:35 AHR 121

Sat 1/23/21
3.21 mile run 53:19 AP 16:36 AHR 130

Sun 1/24/21
1.52 mile doggie walk 34:59

Mon 1/25/21
3.84 mile run 57:08 AP 14:54 AHR 128

Tues 1/26/21
March In place 5x10, 20kg Goblet Squat 5,4,3,2,1
Hip Flexor Stretch 5x10, 35# DB Curl+ Press 5x2
Commando Rock 5x10, TRX Row 5x5
Neck Nods 5x10, 20kg Swing 5x12
Cat-camel 5x10, 20kg Farmer Walk 5 trips
2.13 mile run 33:25 AP 15:41 AHR 123

Weds 1/27/21
10 min rowing AHR 100 1.64km
3.01 mile run 42:53 AP 14:16 AHR 131

Fri 1/28/21
March In place 5x10, 20kg Goblet Squat 5,4,3,2,1
Hip Flexor Stretch 5x10, 35# DB Curl+ Press 5x2
Commando Rock 5x10, TRX Row 5x5
Neck Nods 5x10, 20kg Swing 5x12
Cat-camel 5x10, 20kg Farmer Walk 5 trips
3 mile run 44:04 AP 14:42 AHR 133

Sat 1/29/21
4 mile trail run 68:26 AP 17:06 AHR 123

Mon 2/1/21
March In place 5x10, 20kg Goblet Squat 5,4,3,2,1
Hip Flexor Stretch 5x10, 35# DB Curl+ Press 5x2
Commando Rock 5x10, TRX Row 5x5
Neck Nods 5x10, 20kg Swing 5x12
Cat-camel 5x10, 20kg Farmer Walk 5 trips
2.11 mile run 29:35 AP 14:00 AHR 141

Tues 2/2/21
2 mile trail run 34:17 AP 17:10 AHR 127

Weds 2/3/21
March In place 5x10, 20kg Goblet Squat 5,4,3,2,1
Hip Flexor Stretch 5x10, 35# DB Curl+ Press 5x2
Commando Rock 5x10, TRX Row 5x5
Neck Nods 5x10, 20kg Swing 5x12
Cat-camel 5x10, 20kg Farmer Walk 5 trips
4 mile run w/ 8x200m 56:09 AP 14:03 AHR 129

Fri 2/5/21
March In place 5x10, 20kg Goblet Squat 5,4,3,2,1
Hip Flexor Stretch 5x10, 35# DB Curl+ Press 5x2
Commando Rock 5x10, TRX Row 5x5
Neck Nods 5x10, 20kg Swing 5x12
Cat-camel 5x10, 20kg Farmer Walk 5 trips
2.1 mile run 30:50 AP 14:41 AHR 128

Sat 2/6/21
5 mile trail run 84:10 AP 16:50 AHR 128

Mon 2/8/21
March In place 5x10, 20kg Goblet Squat 5,4,3,2,1
Hip Flexor Stretch 5x10, 35# DB Curl+ Press 5x2
Commando Rock 5x10, TRX Row 5x5
Neck Nods 5x10, 20kg Swing 5x12
Cat-camel 5x10, 20kg Farmer Walk 5 trips
4 mile run w/ 4x 400m EI 54:18 AP 13:34 AHR 128

Tues 2/9/21
2.08 mile run 30:18 AP 14:33 AHR 119

Weds 2/10/21
1.76 mile run 25:20 AP 14:23 AHR 126

Thurs 2/11/21
March In place 5x10, 20kg Goblet Squat 5,4,3,2,1
Hip Flexor Stretch 5x10, 35# DB Curl+ Press 5x2
Commando Rock 5x10, TRX Row 5x5
Neck Nods 5x10, 20kg Swing 5x12
Cat-camel 5x10, 20kg Farmer Walk 5 trips

Fri 2/12/21
3.02 mile run 45:57 AP 15:14 AHR 126

Sat 2/13/21
Warmup: KB Halos, Hip Thrusts, MovNat Getups
3x A1: March in Place x10, A2: 24kg GS x5,3,2, A3: Hip Flexor Stretch x10
A4: 16kg KB Press x5,3,2, A5: Rocking x10, A6: TRX Row x5,3,2, A7: Neck Nods x10
B1: 24kgs Swings 5x10
2.1 mile run 30:27 AP 14:29 AHR 119

Sunday 2/14/21
3x A1: March in Place x10, A2: 24kg GS x5,3,2, A3: Hip Flexor Stretch x10
A4: 16kg KB Press x5,3,2, A5: Rocking x10, A6: TRX Row x5,3,2, A7: Neck Nods x10
B1: 24kgs Swings 5x10

Mon 2/15/21
2.11 mile run 29:37 AP 14:00 AHR 131
Warmup: KB Halos, Hip Thrusts, MovNat Getups
3x A1: March in Place x10, A2: 24kg GS x5,3,2, A3: Hip Flexor Stretch x10
A4: 16kg KB Press x5,3,2, A5: Rocking x10, A6: TRX Row x5,3,2, A7: Neck Nods x10
B1: 24kgs Swings 5x10

Tues 2/16/21
Warmup: KB Halos, Hip Thrusts, MovNat Getups
3x A1: March in Place x10, A2: 24kg GS x5,3,2, A3: Hip Flexor Stretch x10
A4: 16kg KB Press x5,3,2, A5: Rocking x10, A6: TRX Row x5,3,2, A7: Neck Nods x10
B1: 24kgs Swings 5x10
2.11 mile run 30:23 AP 14:25 AHR 142

Weds 2/17/21
3.97 mile run w/ 4x 400m EI 57:57 AP 14:37 AHR 135

Thurs 2/18/21
2x A1: March in Place x10, A2: 24kg GS x5 A3: Hip Flexor Stretch x10,
A4: 16kg KB Snatch 5R/5L, A5: Rocking x10, A6: 16kg Press 5L/5R, A7: Neck Nods x10
B1: 24kgs Swings 5x10

Fri 2/19/21
2x A1: March in Place x10, A2: 24kg GS x5 A3: Hip Flexor Stretch x10,
A4: 16kg OALC 5R/5L, A5: Rocking x10, A6: 20kg Row 5L/5R, A7: Neck Nods x10
B1: 24kgs Swings 5x10
1.78 mile run 25:37 AP 14:25 AHR

Sat 2/20/21
4.16 mile run 72:49 AP 17:31 AHR 111

Sun 2/21/21
2.13 mile run 29:04 AP 13:37 AHR 127
2x A1: March in Place x10, A2: 24kg GS x5 A3: Hip Flexor Stretch x10, A4: 16kg Snatch 5R/5L,
A5: Rocking x10, A6: 16kg Press 5L/5R, A7: Neck Nods x10, A8: TRX Row x5
B1: 24kgs Swings 5x10

Mon 2/22/21
2x A1: March in Place x10, A2: 24kg GS x5 A3: Hip Flexor Stretch x10, A4: 16kg Snatch 5R/5L,
A5: Rocking x10, A6: 16kg OALC 5L/5R, A7: Neck Nods x10, A8: TRX Row x5
B1: 24kgs Swings 5x10
2.06 mile run 28:38 AP 13:55 AHR 127

Tues 2/23/21
3.04 mile run w/ 6x 200m EI 39:16 AP 12:54 AHR 124
1.78 mile run 25:48 AP 14:31 AHR

Weds 2/24/21
2x A1: March in Place x10, A2: 24kg GS x5 A3: Hip Flexor Stretch x10, A4: 16kg Snatch 5R/5L,
A5: Rocking x10, A6: 16kg Press 5L/5R, A7: Neck Nods x10, A8: TRX Row x5
B1: 24kgs Swings 5x10
1.77 mile run 25:28 AP 14:24 AHR 129

Fri 2/26/21
2x A1: March in Place x10, A2: 24kg GS x5 A3: Hip Flexor Stretch x10, A4: 16kg Snatch 5R/5L,
A5: Rocking x10, A6: 16kg Press 5L/5R, A7: Neck Nods x10, A8: TRX Row x5
B1: 24kgs Swings 5x10

Sat 2/27/21
4.31 mile run 61:18 AP 14:13 AHR 128

Sun 2/28/21
3.05 mile run 45:03 AP 14:46 AHR 130
2x A1: March in Place x10, A2: Rocking x10 A3: Neck Nods x10, A4: Hip Switch
A5: TRX Row x5, A6: 16kg GS x5, A7: 16kg SLDL x5, A8: Press 5L/5R

Mon 3/1/21
2.13 mile run 29:11 AP 13:42 AHR 118
2x A1: March in Place x10, A2: Rocking x10, A3: Neck Nods x10, A4: Hip Switch
A5: TRX Row x5, A6: 16kg GS x5, A7: 16kg SLDL x5, A8: Press 5L/5R
Laser treatment left eye - no running

Tues 3/2/21
1.06 mile walk 20:23 AP 19:18 AHR 97

Weds 3/3/21
1.03 mile walk 18:39 AP 18:10 AHR 88

Thurs 3/4/21
2.1 mile walk 37:08 AP 17:42 AHR 83
2x A1: March in Place x10, A2: Rocking x10, A3: Neck Nods x10, A4: Hip Switch
A5: TRX Row x5, A6: 16kg GS x5, A7: 16kg SLDL x5, A8: Press 5L/5R
1.06 mile walk 19:21 AP 18:12

Fri 3/5/21
2.1 mile walk 36:29 AP 17:20
2x A1: March in Place x10, A2: Rocking x10, A3: Neck Nods x10, A4: Hip Switch
A5: TRX Row x5, A6: 16kg GS x5, A7: 16kg SLDL x5, A8: Press 5L/5R
1.06 mile walk 18:45 AP 17:44

Sat 3/6/21
1.48 mile hike with dogs 34:18

Sun 3/7/21
.94 mile hike with dogs 27:11

Mon 3/8/21
Cryo treatment left eye

Tues 3/9/21
.97 mile walk 20:12

Weds 3/10/21
2.12 mile walk 38:53 AP 18:21
.91 mile walk 21:10
1.05 mile walk 19:30 AP 18:33

Thurs 3/11/21
2.11 mile walk 37:19 AP 17:42
1.06 mile walk 19:32 AP 18:27

Fri 3/12/21
2.08 mile walk 35:27 AP 17:03
1.31 mile hike 27:44

Sat 3/13/21
1.69 mile hike 35:43
1.05 mile walk 21:34 AP 20:31

Sun 3/14/21
2.08 mile walk 37:58 AP 18:16 AHR 85
1.05 mile walk 19:05 AP 18:10

Mon 3/15/21
2.38 mile walk 41:26 AP 17:26 AHR 84
1.05 mile walk 18:28 AP 17:37

Tues 3/16/21
2.38 mile walk 43:16 AP 18:13
10 mins Rowing

Weds 3/17/21
2.8 mile run 49:34 APP 17:40

Thurs 3/18/20
1.77 mile walk 32:56 AP 18:35
178 mile walk 33:10 AP 18:41

Fri 3/18/21
2.11 mile walk 38:09 AP 18:04
1.48 mile walk 33:28 AP 22:36

Sat 3/19/21
2.35 mile walk 49:20 AP 20:58

Sun 3/20/21
2 mile walk 38:53 AP 19:26

Mon 3/21/21
2.41 mile walk 43:29 AP 18:04
1.81 mile walk 35:56 AP 19:49

Tues 3/22/21
1.68 mile walk 36:09 AP 21:29

Weds 3/23/21
2.36 mile walk 44:12 AP 18:43

Fri 3/26/21
1 mile hike

Sunday 3/28/21
2.01 mile walk 43:21 AP 21:34

Mon 3/29/21
2.09 mile walk 37:36 AP 17:58
200 step ups
1 mile walk 19:59

Tues 3/3031
2.12 mile walk 37:29 AP 17:43
Rocking x10, A3: Neck Nods x10, A4: Hip Switch
A5: TRX Row x5, A6: 16kg GS x5, A7: 16kg SLDL x5,
20 mins 1H C+P 16kgs 25x 1R/1L (25)

Weds 3/31/21
2.1 walk 37:20 AP 17:48

Thurs 4/1/21
1.77 mile walk 32:49 AP 18:31
220 step ups

Friday 4/2/21
1.79 mile walk 32:03 AP 17:52
20 mins 1H C+P 16kgs 15x 2R/2L (30)

Sat 4/3/21
2.1 mile walk 44:29 AP 21:08

Sun 4/4/21
1.02 mile walk 20:23 AP 20:02

Mon 4/5/21
2.05 mile run w/ 2x 200m EI 27:23 AP 13:23 AHR 124
200 step ups
1.02 mile walk 18:42 AP 18:20

Tues 4/6/21
1.78 mile walk 32:46 AP 18:24
20 mins 1H C+P 16kgs 12x 3R/3L (36)

Surgury for torn retina left eye 4/8/21

Mon 4/19//21
1.01 mile walk 23:37

Weds 4/21/21
1 mile walk 21:36

Fri 4/23/21
1 mile walk 22:03

Weds 4/28/21
.88 mile walk 20:14

Thurs 4/29/21
1.06 mile walk 21:58

Fri 4/30/21
.59 mile walk 13:50

Sat 5/1/21
1.04 mile walk 20:41

Sun 5/2/21
1.02 mile walk 20:48

Mon 5/3/21
1.04 mile walk 21:16

Tues 5/4/21
1 mile walk 20:57

Weds 5/5/21
1.05 mile walk 21:42

Thurs 5/6/21
1.07 mile walk 22:51

Fri 5/7/21
1.07 mile 22:00

Sat 5/8/21
1.08 mile walk 22:52

Sun 5/9/21
1.05 walk 22:49

Mon 5/10/12
1.01 mile walk 22:25

Tues 5/11/21
2.09 mile walk 47:01

Thurs 5/13/21
2.04 mile walk 39:29

Fri 5/14/21
2.03 mile walk 39:29

Sat 5/15/21
1.9 mile walk 38:08

Sun 5/16/21
1.89 mile walk 36:59

Mon 5/17/21
2.05 mile walk 40:04

Tues 5/18/21
Rocks & MovNat, 3x 8 BW Sq, 8 Inclline PU, 3x 5R/5L Rev Lunge, 10 TRX Row
2.01 mile walk 38:56

Weds 5/19/21
2.02 mile walk 38:53
2.01 mile walk 46:23

Thurs 5/20/21
Rocks & MovNat, 3x 8 BW Sq, 8 Incline PU, 3x 5R/5L Rev Lunge, 10 TRX Row, 3x 5L/5R SLDL, 10 TRX Curl
2.00 mile walk 35:15
1.44 mile walk 31:54

Fri 5/21/21
2.05 mile walk 39:11

Sat 5/22/21
2.03 mile walk 41:15
Rocks & MovNat, 3x 8 BW Sq, 8 Incline PU, 3x 5R/5L Rev Lunge, 10 TRX Row, 3x 5L/5R SLDL, 10 TRX Curl

Sun 5/23/21
2.05 mile walk 40:35

Mon 5/24/21
Rocks & MovNat, 3x 10 BW Sq, 10 Incline PU, 3x 5R/5L Rev Lunge, 10 TRX Row, 3x 5L/5R SLDL, 10 TRX Curl
2.03 mile walk 38:42
0.83 mile walk 16:49

Tues 5/25/21
2 mile walk 38:19
0.83 mile walk 16:49

Weds 5/26/21
Rocks & MovNat, 3x 10 BW Sq, 10 Incline PU, 3x 5R/5L Rev Lunge, 10 TRX Row, 3x 5L/5R SLDL, 10 TRX Curl
2.02 mile walk 39:07

Thurs 5/27/21
2.03 mile walk 39:36
2.08 mile walk 53:12

Fri 5/28/21
Rocks & MovNat, 3x 10 BW Sq, 10 Incline PU, 3x 5R/5L Rev Lunge, 10 TRX Row, 3x 5L/5R SLDL, 10 TRX Curl
2.29 mile walk 43:52

Sat 5/29/21
2.03 mile walk 39:43

Sun 5/30/21
2.04 mile walk 39:19

Mon 5/31/21
Rocks & MovNat, 3x 12 BW Sq, 12 Incline PU, 3x 6R/6L Rev Lunge, 12 TRX Row, 3x 6L/6R SLDL, 12 TRX Curl
2.03 mile walk 39:30

Tues 6/1/21
2.02 mile walk 39:03

Weds 6/2/21
Rocks & MovNat, 3x 12 BW Sq, 12 Incline PU, 3x 6R/6L Rev Lunge, 12 TRX Row, 3x 6L/6R SLDL, 12 TRX Curl
2.01 mile walk 37:50
2.19 mile hike 47:36

Thurs 6/3/21
2.1 mile walk 40:12

Fri 6/4/21
Rocks & MovNat, 3x 12 BW Sq, 12 Incline PU, 3x 6R/6L Rev Lunge, 12 TRX Row, 3x 6L/6R SLDL, 12 TRX Curl
2.02 mile walk 39:00

Sat 6/5/21
3 mile hike 63:42

Sun 6/6/21
3.07 mile walk

Mon 6/7/21
Warm up -Rocks & MovNat, A1- 3x 15 BW Sq, A2- 15 Incline PU, B1- 3x 8R/8L Rev Lunge, B2- 12 TRX Row
C1- 3x 8L/8R SLDL, C2- 15 TRX Curl, D1- 2x 15 Hip Thrust
2.03 mile walk 39:12

Tues 6/8/21
2.55 mile ruck @10# 47:28 AP 18:39 AHR 95

Weds 6/9/21
Warm up -Rocks & MovNat, A1- 3x 15 BW Sq, A2- 15 Incline PU, B1- 3x 8R/8L Rev Lunge, B2- 12 TRX Row
C1- 3x 8L/8R SLDL, C2- 15 TRX Curl, D1- 2x 15 Hip Thrust
2.03 mile walk 37:16

Thurs 6/10/21
3 mile ruck 55:29 AP 18:28 AHR 105

Fri 6/11/21
Warm up -Rocks & MovNat, A1- 3x 15 BW Sq, A2- 15 Incline PU, B1- 3x 8R/8L Rev Lunge, B2- 12 TRX Row
C1- 3x 8L/8R SLDL, C2- 15 TRX Curl, D1- 2x 15 Hip Thrust
20.03 mile walk 37:16

Sat 6/12/21
3.46 mile hike 70:44

Sun 6/13/21
2.04 mile walk 39:46

Mon 6/14/21
3 mile ruck @10# 55:47 AP 18:38 AHR 97

Tues 6/15/21
Warm up - Rocking, MoveNat Hip switches
5 Sets - 10x Squat, 10x Hands Elevated Pushups, 5R/5L Step Up, 10 TRX Row, 10x Hip thrust
2.04 mile walk 36:41

Weds 6/16/21
3 mile ruck 55:49 AP 18:33 AHR 89
1.8 mile hike 38:58

Thurs 6/17/21
Warm up - Rocking, MoveNat Hip switches
4 Sets - 10x Squat, 10x Hands Elevated Pushups, 5R/5L Step Up, 10 TRX Row, 10x Hip thrust
2.01 mile walk 36:12

Fri 6/18/21
3 mile ruck 56:30 AP 18:50 AHR 99

Sat 6/19/21
3.21 mile hike 69:07 AP 21:32

Sun 6/20/21
2.48 mile walk 46:11

Mon 6/21/21
Warm up - Rocking, MoveNat Hip switches
5 Sets - 10x Squat, 10x Hands Elevated Pushups, 5R/5L Step Up, 10 TRX Row, 10x Hip thrust
2.02 mile walk 37:05

Tues 6/22/21
2.91 mile ruck 53:07 AP 18:17 AHR 100

Weds 6/23/21
Warm up - Rocking, MoveNat Hip switches
5 Sets - 10x Squat, 10x Hands Elevated Pushups, 5R/5L Step Up, 10 TRX Row, 10x Hip thrust
2.02 mile walk 37:54
3.05 mile hike 61:32

Thurs 6/24/21
2.02 mile walk 38:54

Fri 6/25/21
Warm up - Rocking, MoveNat Hip switches
5 Sets - 10x Squat, 10x Hands Elevated Pushups, 5R/5L Step Up, 10 TRX Row, 10x Hip thrust
2.02 mile walk 38:15

Sat 6/26/21
3.95 mile hike 84:20 AP 21:20

Sun 6/27/21
2.05 mile walk 37:23

Mon 6/28/21
Warm up - Rocking, MoveNat Hip switches
5 Sets - 10x Squat, 10x Hands Elevated Pushups, 5R/5L Step Up, 10 TRX Row, 10x Hip thrust
2.03 mile walk 37:50

Tues 6/29/21
Tues 3.01 mile ruck 56:56 AP 18:56 AHR 101

Weds 6/30/21
Warm up - Rocking, MoveNat Hip switches
5 Sets - 10x Squat, 10x Hands Elevated Pushups, 5R/5L Step Up, 10 TRX Row, 10x Hip thrust
2.03 mile walk

Thurs 7/1/21
3 mile ruck 58:02 AP 19:10 AHR 106

Fri 7/2/21
Warm up - Rocking, MoveNat Hip switches
5 Sets - 10x Squat, 10x Hands Elevated Pushups, 5R/5L Step Up, 10 TRX Row, 10x Hip thrust
2.03 mile walk

Sat 7/3/21
4.04 mile hike/jog 85:37 AP 18:43 AHR 115

Sun 7/4/21
2.95 mile walk

Mon 7/5/21
3.06 mile run 45:42 AP 14:56 AHR 127

Tues 7/6/21
Tango Circuit 1, 60s On, 60s Rest, 25#
Rnd 1 - BS 18, BP 26, DB Row 22R/22L, RDL 20, Pull Down 30
Rnd 2 - BS 20, BP 24, DB Row 24R/24L, RDL 21, Pull Down 27
2.02 mile ruck @15# 37:07 AP 18:23 AHR 106

Weds 7/7/21
3.03 mile run w/5x 200m EI 44:20 AP 14:38 AHR 123

Thurs 7/8/21
Tango Circuit 2, 60s On, 60s Rest
Rnd 1 - BS 20@35#, BP 33@35#, DB Row 25R/25L@25#, RDL 23@35#, Pull Down 21@25#
Rnd 2 - BS 18@35#, BP 35@35#, DB Row 26R/26L@25#, RDL 23@35#, Pull Down 24@25#
2.02 mile walk 36:00

Fri 7/9/21
2.06 mile run 30:03 AP 14:35 AHR 125

Sat 7/10/21
4 mile trail run 69:38 AP 17:23 AHR 126

Sun 7/11/21
3.05 mile walk 56:17

Mon 7/12/21
3.13 mile run w/5x 200m EI 45:22 AP 14:29 AHR 121

Tues 7/13/21
Tango Circuit 3, 60s On, 60s Rest
Rnd 1 - BS 19@45#, BP 27@45#, DB Row 26R/26L@25#, RDL 20@45#, Pull Down 21@25#
Rnd 2 - BS 15@45#, BP 25@45#, DB Row 26R/26L@25#, RDL 20@45#, Pull Down 24@25#
Rnd 3 - BS 12@45#, BP 17@45#, DB Row 26R/26L@25#, RDL 15@45#, Pull Down 21@25#
2.03 mile walk 36:14

Weds 7/14/21
2.03 mile run/walk 36:14 AP 17:53 AHR 99

Thurs 7/15/21
2.02 mile walk 40:13

Fri 7/16/21
Tango Circuit 4, 60s On, 60s Rest
Rnd 1 - BS 16@45#, BP 28@45#, DB Row 25R/25L@25#, RDL 17@45#, Pull Down 20@25#
2.02 mile walk 37:37

Sat 7/17/21
3.11 mile run 46:57 AP 15:07 AHR 115

Sun 7/18/21
3.06 mile walk 57:32

Mon 7/19/21
Tango Circuit 5, 60s On, 60s Rest
Rnd 1 - BS 20@45#, BP 30@45#, DB Row 26R/25L@26#, RDL 21@45#, Pull Down 24@25#
Rnd 2 - BS 15@45#, BP 28@45#, DB Row 25R/25L@25#, RDL 20@45#, Pull Down 25@25#
2 mile walk 35:15

Weds 7/21/21
3.23 mile run 48:02 AP 14:53 AHR 124

Thurs 7/22/21
Tango Circuit 6, 60s On, 60s Rest
Rnd 1 - BS 21@45#, BP 29@45#, DB Row 27R/25L@27#, RDL 20@45#, Pull Down 20@25#
Rnd 2 - BS 17@45#, BP 32@45#, DB Row 26R/25L@26#, RDL 20@45#, Pull Down 24@25#
2 mile walk 36:17

Fri 7/23/21
3.02 mile run 43:04 AP 14:16 AHR 122

Sat 7/24/21
3.08 mile run 45:05 AP 14:39 AHR 119

Sun 7/25/21
3.05 mile walk 55:34

Mon 7/26/21
Tango Circuit 7, 60s On, 60s Rest
Rnd 1 - BS 20@45#, BP 32@45#, DB Row 26R/26L@27#, RDL 22@45#, Pull Down 24@25#
Rnd 2 - BS 17@45#, BP 26@45#, DB Row 26R/26L@26#, RDL 17@45#, Pull Down 30@25#
2 mile walk 36:00

Tues 7/27/21
2.03 mile run 29:02 AP 14:18 AHR 127

Weds 7/28/21
3.01 mile run AP 14:19 AHR 122

Thurs 7/29/21
Tango Circuit 8, 60s On, 60s Rest
Rnd 1 - BS 16@45#, BP 30@45#, DB Row 25R/25L@25#, RDL 20@45#, Pull Down 23@25#
Rnd 2 - BS 15@45#, BP 28@45#, DB Row 25R/25L@25#, RDL 18@45#, Pull Down 27@25#
2.72 mile hike Bryon Reece Trail 1:46:51

Fri 7/30/21
2 mile run 30:38 AP 15:32 AHR 102

Sat 7/31/21
3 mile trail run 52:19 AP 17:24 AHR 109

Mon 8/2/21
3 mile run 40:48 AP 13:35 AHR 118

Tues 8/3/21
A1 BP 2x5x95,8x95
A2 KB Row #45 3x8R/8L
B SQ 3x5x95
C1 DL 2x5x95
C2 Pulldown #50 10,20

Weds 8/4/21
3.01 mile run 40:09 AP 13:30 AHR 121

Thurs 8/5/21
A SQ 3x5x95
B1 BP 2x5x95,8x95
B2 KB Row #45 3x8R/8L
C1 DL 2x5x95
C2 Pulldown #50 10,15
2 mile walk

Fri 8/6/21
3.01 mile run 40:01 AP 13:17 AHR 119

Sat 8/7/21
2.03 mile run 30:11 AP 14:53 AHR 119

Sun 8/8/21
3.05 mile walk

Mon 8/9/21
A SQ 3x5x105
B1 BP 3x5x105
B2 KB Row #45 3x8R/8L
C1 DL 2x5x105
C2 Pulldown #50 15,10
2 mile walk

Tues 8/10/21
3.01 mile run 41:30 AP 13:48 AHR 124

Weds 8/11/21
2.9 mile run w/ 3x 30s hills 43:00 AP 14:51 AHR 117

Thurs 8/12/21
A SQ 3x5x105
B1 BP 3x5x105
B2 KB Row #45 3x8R/8L
C1 DL 2x5x105
C2 Pulldown #50 15,10
2 mile walk

Fri 8/13/21
3.05 mile run 43:24 AP 14:14 AHR 120

Sat 8/14/21
3.04 mile trail run 53:23 AP 17:32 AHR 124

Sun 8/15/21
3 mile walk 55:45

Mon 8/16/21
3.07 mile run 45"26 AP 14:49 AHR 121

Tues 8/17/21
Hip hurts so taking it easy on the SQ
A1 BP 10x45,2x5x95,5x105,5x115
B2 KB Row #45 4x8R/8L
C1 SQ 10x45, 10x65, 10x75
D1 Pulldown 50# 15,10,20

Weds 8/18/21
3 mile run 45:54 AP 15:17 AHR 119

Thurs 8/19/21
A1 BP 10x45,2x5x95,5x105,5x115
B2 KB Row #45 4x8R/8L
C1 SQ 10x45, 10x65, 10x75
D1 Pulldown 50# 15,10,20
2 mile walk 37:57

Fri 8/20/21
3 mile run (no watch)

Sat 8/21/21
3.11 mile run 50:57 AP 16:23 AHR 110

Sun 8/22/21
2 mile walk 40:53

Mon 8/23/21
A1 BP 10x45,3x8x75
B2 KB Row #45 3x8R/8L
C1 SQ 10x45, 3x8x75
D1 Pulldown 50# 3x8
D2 DL 3x6x95
2 mile walk 37:01

Tues 8/24/21
3 mile run 45:53 AP 15:12 AHR 119

Weds 8/25/21
2.5 mile run 38:38 AP 15:27 AHR 125
Step Up 3x10L/10R

Thurs 8/26/21
A1 BP 10x45,3x8x75
B2 KB Row #45 3x8R/8L
C1 SQ 10x45, 3x8x75
D1 Pulldown 50# 3x8
D2 DL 3x6x95
2 mile walk 37:41

Fri 8/27/21
3 mile run 43:13 AP 14:17 AHR 121

Sat 8/28/21
3 mile trail run 54:22 AP 18:07 AHR 117

Sun 8/29/21
2 mile walk 36:57

Mon 8/30/21
2 mile hike Jenny Lake

Tues 8/31/21
2 mile treadmill run

Fri 9/3/21
4 mile hike Lake Phelps

Sun 9/5/21
2.91 mile walk 64:37

Mon 9/6/21
Charmoix Mountain Fit L1, S1
2 mile walk 37:49

Tues 9/7/21
3 mile run 44:52 AP 14:48 AHR 112

Weds 9/8/21
2.47 mile run 37:28 AP 15:11 AHR 117

Thurs 9/9/21
Charmoix Mountain Fit L1, S2

Fri 9/10/21
3 mile run 43:32 AP 14:29 AHR 118

Sat 9/11/21
3.44 mile trail run 60:00 AP 17:26 AHR 117

Sun 9/12/21
2 mile walk
BP 10x45,3x8x80, KB Row #45 3x8R/8L, Pulldown 50# 3x8

Mon 9/13/21
Charmoix Mountain Fit L1, S3

Tues 9/14/21
2.75 mile run 41:03 AP 14:56 AHR 119

Weds 9/15/21
3 mile run 44:56 AP 14:50 AHR 120
BP 10x45,3x8x80, KB Row #45 3x8R/8L, Pulldown 50# 3x8

Thurs 9/16/21
Charmoix Mountain Fit L1, S4

Fri 9/17/21
2.49 mile run 38:26 AP 15:28 AHR 117

Sat 9/18/21
4 mile run 56:47 AP 14:11 AHR 124

Sun 9/19/21
3.04 mile walk 57:10
BP 10x45,3x8x85, KB Row #45 3x8R/8L, Pulldown 50# 3x8

Mon 9/20/21
Charmoix Mountain Fit L1, S5

Tues 9/21/21
2.5 mile run 37:01 AP 14:47 AHR 119

Weds 9/22/21
2.48 mile run 37:06 AP 14:56 AHR 121

Thurs 9/23/21
2.05 mile walk 40:57
2.11 mile walk 51:36

Fri 9/24/21
3.04 mile run 44:08 AP 14:31 AHR 116

Sat 9/25/21
2.03 mile run 29:43 AP 14:38 AHR 122

Sun 9/26/21
2.03 mile walk
BP 10x45,3x5x95, KB Row #55 3x8R/8L, Pulldown 55# 3x8

Mon 9/27/21
Charmoix Mountain Fit L1, S6

Tues 9/28/21
2.95 mile run with 3x 30 sec strides 41:00 AP 13:53 AHR 126

Weds 9/29/21
3 mile run 43:41 AP 14:32 AHR 115

Thurs 9/30/21
Charmoix Mountain Fit L1, S7

Fri 10/1/21
2.49 mile run 37:12 AP 14:58 AHR 116

Sat 10/2/21
3.95 mile trail run 68:52 AP 17:24 AHR 109

Sun 10/3/21
2 mile walk 38:44
BP 10x45,3x5x95, KB Row #55 3x8R/8L, Pulldown 55# 3x8

Mon 10/4/21
2.91 mile run w/3x 30s strides 42:40 AP 14:41 AHR 122

Tues 10/5/21
Charmoix Mountain Fit L2, S1

Weds 10/6/21
2 mile run 30:04 AP 15:02 AHR 122

Thurs 10/7/21
2.97 mile run 43:53 AP 14:48 AHR 116

Fri 10/8/21
Charmoix Mountain Fit L2, S2

Sat 10/9/21
4.1 mile run 60:00 AP 14:38 AHR 120

Sun 10/10/21
4.1 mile hike 89:23 AP 21:47

Tues 10/12/21
3.03 mile run 45:54 AP 15:10 AHR 121
2 mile walk NOLA

Weds 10/13/21
3.48 mile run 50:42 AP 14:34 AHR 123
2 mile walk NOLA

Thurs 10/14/21
2 mile walk NOLA
2 mile biking NOLA

Fri 10/15/21
3.33 mile run 52:08 AP 15:38 AHR 122
2 mile walk NOLA

Sat 10/16/21
2.3 mile run 34:56 AP 15:12 AHR 114
2 mile walk NOLA

Sun 10/17/21
2 mile walk NOLA

Tues 10/18/21
2.45 mile run 36:22 AP 14:51 AHR 133

Weds 10/19/21
2.48 mile run 36:49 AP 14:53 AHR 126

Thurs 10/20/21
2 mile run 29:58 AP 14:57 AHR 115
KB C+P 16kg 3x 5R/5L
Pulldown 55# 3x5
Split Squat 3x 5R/5L

Fri 10/22/21
2.04 mile run 30:28 AP 14:55 AHR 121

Sat 10/23/21
2.04 mile run 29:03 AP 14:26 AHR 123
KB C+P 16kg 2x 5R/5L
Pulldown 55# 2x5
Split Squat 2x 5R/5L

Sun 10/24/21
3.49 mile walk 70:54

Tues 10/26/21
2.48 mile run 36:23 AP 14:40 AHR 147

Weds 10/27/21
2.49 mile run 37:02 AP 14:51 AHR 135

Thurs 10/28/21
1.07 mile walk 20:12
18m EMOM 1. C+P 16kg R 5x, 2. C+P 16kg L 5x, 3. Pulldown 55# 5x

Fri 10/29/21
2.48 mile run 38:25 AP 15:30 AHR 121

Sat 10/30/21
3.02 mile run 44:55 AP 14:51 AHR125

Mon 11/1/21
2 mile run 30:03 AP 15:02 AHR 125

Tues 11/2/21
2.03 mile run 29:31 AP 14:33 AHR 151
BP 2x5x95, Pulldown 2x5x55, SSq 2x5R/5L, Swings 5x10x20kg

Weds 11/3/21
2.04 mile run 30:46 AP 15:07 AHR 133

Thurs 11/4/21
BP 2x5x95, Pulldown 2x5x55, SSq 2x5R/5L, Swings 5x10x20kg

Fri 11/5/21
2.02 mile run 28:55 AP 14:19 AHR 139

Sat 11/6/21
2.92 mile run 42:35 AP 14:37 AHR 134.
BP Test 95x12, PD Test 55x20

Sun 11/7/21
2.48 mile hike 46:51 AP 18:53

Mon 11/8/21
1.05 mike walk 18:57 AP 18:07
Bench 3x5x95, Pulldown 3x5x55, Squat 3x5x95, BW SplSq 3x5R/5L, 20kg swings 5x10

Tues 11/9/21
2.02 mile run 29:07 AP 14:23 AHR 134

Weds 11/10/21
2.5 mile run 36:51 AP 14:45 AHR 128

Thurs 11/11/21
1.06 mile run 20:02
Bench 3x5x85, Pulldown 3x5x55, Squat 3x5x85, BW SplSq 3x5R/5L, 20kg swings 5x10

Fri 11/12/21
2.48 mile run 37:25 AP 15:06 AHR 125

Sat 11/13/21
3.03 mile run 43:48 AP 14:30 AHR 119

Sun 11/14/21
1.93 mile hike 48:34

Mon 11/15/21
1.08 mile walk 19:32
Bench 3x5x95, Pulldown 3x5x65, Squat 3x5x95, BW SplSq 3x6R/6L, 20kg swings 6x10

Tues 11/16/21
3 mile run 47:27 AP 15:48 AHR 118

Weds 11/17/21
2.05 mile run 30:12 AP 14:45 AHR 111

Thurs 11/18/21
1.05 mile walk 20:49
Bench 3x5x95, Pulldown 3x5x65, Squat 3x5x95, BW SplSq 3x6R/6L, 20kg swings 6x10

Fri 11/19/21
3 mile run 44:55 AP 14:58 AHR

Sat 11/20/21
2 mile run 27:36 AP 13:46 AHR 131

Sun 11/21/21
2.22 mile walk 48:33

Mon 11/22/21
3.01 mile run 44:00 AP 14:37 AHR 129

Tues 11/23/21
1.06 mile walk 19:15
Bench 5x3x105, Pulldown 5x3x70, Squat 3x3x105, BW SplSq 3x6R/6L

Weds 11/24/21
2.03 mile run 29:47 AP 14:40 AHR 122

Thurs 11/25/21
1.44 mile walk 30:25
Bench 3x3x105, Pulldown 3x3x70, Squat 3x3x105, BW SplSq 3x6R/6L

Fri 11/26/21
2.97 mile run 42:33 AP 14:19 AHR 128

Sat 11/27/21
2.07 mile run 28:15 AP 13:38 AHR 131

Sun 11/28/21
3.05 mile walk 71:14

Mon 11/29/21
1.08 mile walk 19:19
Bench 5x5x85, Pulldown 3x5x55, Squat 3x5x85, BW SplSq 3x5R/5L

Weds 11/30/21
1.97 mile walk 46:45

Thurs 12/2/21
2.03 mile walk 36:25
Bench 5x5x85, Pulldown 3x5x55, Squat 3x5x85, BW SplSq 3x5R/5L

Fri 12/3/21
2.04 mile run 31:43

Sat 12/4/21
2.06 mile walk 46:15

Sun 12/5/21
2 mile walk 45:29

Mon 12/6/21
.5 mile walk
1.91 mile walk 39:48

Tues 12/7/21
ME Bench 5x5x95, Pulldown 3x5x65, Squat 3x5x95, BW SplSq 3x5R/5L
2.03 mile walk

Weds 12/8/21
2.01 mile walk 43:26

Thurs 12/9/21
ME Bench 5x5x95, Pulldown 3x5x65
2.03 mile walk 42:21

Fri 12/10/21
ME Squat 3x5x95, BW SplSq 3x5R/5L
2.03 mile walk 41:57

Sat 12/11/21
3 mile run 46:41 AP 15:34

Sun 12/12/21
2 mile walk 50:51

Mon 12/13/21
ME Bench 5x3x110, Pulldown 5x3x70, Squat 3x3x110, BW SplSq 3x5R/5L
1.92 mile walk

Tues 12/14/21
1.04 mile walk
3 mile run 43:56 AP 14:36 AHR 136

Weds 12/15/21
2.04 mile walk

Thurs 12/16/21
ME Bench 5x3x110, Pulldown 5x3x70, Squat 3x3x110, BW SplSq 3x5R/5L
2.01 mile walk

Fri 12/17/21
3.05 mile run 43:48 AP 14:22 AHR 125

Sat 12/18/21
3 mile run 44:45 AP 14:55 AHR 123

Sun 12/19/21
2.99 mile walk

Mon 12/20/21
ME Bench 5x5x95, Pulldown 3x5x60, KB Row 20 kg. 3x5R/5L, Squat 3x5x95, BW SplSq 3x5R/5L
2.01 mile walk

Tues 12/21/21
SE G.Squat 3x10x16kg, HE Push Ups 3x10, Step Ups, 3x10L/10R, TRX Row 3x10, Swings 3x10x20kg

Weds 12/22/21
3 mile run w/ 8x30 sec surges 41:58 AP 14:00 AHR 133

Thurs 12/23/21
ME Bench 3x5x95, Pulldown 3x5x60, Squat 5x45,5x65,5x95, BW SplSq 3x5R/5L (Took it a little easy toda)
1.69 mile walk

Fri 12/24/21
3 mile run w/ 6 x 60 sec stride 41:58 AP 14:00 AHR 138
1.94 mile walk

Sat 12/25/21
2.02 mile run 29:40 AP 14:41 AHR 131

Sun 12/26/21
2 mile walk

Mon 12/27/21
3 mile run 44:15 AP 14:44 AHR 134

Weds 12/29/21
2 mile run NOLA 29:16 AP 14:37 AHR 131
1.5 miles NOLA walking

Thurs 12/30/21
3 mile NOLA run 44:12 AP 14:40 AHR 123
1.5 miles NOLA walking

Fri 12/31/21
SE G.Squat 3x15x16kg, HE Push Ups 3x15, Step Ups, 3x15L/15R, TRX Row 3x15, Swings 3x15x16kg
3 miles NOLA walking

Sun 1/2/22
1.03 mile NOLA walk

Mon 1/3/22
ME Bench 3x5x105, Pulldown 3x5x70, Squat 3x5x105, BW SplSq 3x5R/5L

Tues 1/4/22
3 mile run 3/ 8 x 60s @ 10K 41:49 AP 13:56 AHR 126

Weds 1/5/22
ME Bench 3x3x115, Pulldown 3x3x75, Squat 3x3x115, BW SplSq 3x5R/5L
2.03 mile walk

Friday 1/7/22
3 mile run with 6x 30s fast 41:47 AP 13:56 AHR 122

Sat 1/8/22
LSS 4 mile run 58:57 AP 14:44 AHR 121

Sun 1/9/22
R 2 mile hike

Mon 1/10/22
ME Bench 5x5x95, Pulldown 5x5x50, Row 5x5x20kg R/L, Squat 3x5x95, BW SplSq 3x5R/5L
2.02 mile walk

Tues 1/11/22
HIC 3.29 mile run w/ 7x 2m @ 5K 44:54 AP 13:39 AHR 134

Weds 1/12/22
ME Bench 3x5x95, Pulldown 3x5x50, Squat 3x5x95, BW SplSq 3x5R/5L
1.05 mile walk

Thurs 1/13/22
R 2.1 mile walk

Fri 1/14/22
SE G.Squat 3x10x16kg, HE Push Ups 3x10, Step Ups, 3x10L/10R, TRX Row 3x10, Swings 3x10x20kg
2.66 mile run 39:39 AP 14:46 AHR 122

Sat 1/15/22
LSS 4.01 mile run 58:22 AP 14:34 AHR 123

Mon 1/17/22
ME Bench 5x5x105, Pulldown 5x5x70, KB Row 20 kg. 5x5R/5L, Squat 3x5x105, BW SplSq 3x5R/5L

Tues 1/18/22
HIC 3 mile run w/ 8x 30s hill runs 42:07 AP 14:03 AHR 136

Wed 1/19/22
ME Bench 3x5x105, Pulldown 3x5x70, KB Row 20 kg. 3x5R/5L, Squat 3x5x105, BW SplSq 3x5R/5L
R 2 mile walk

Thurs 1/20/22
R 2 mile walk

Fri 1/21/22
SE G.Squat 3x15x16kg, HE Push Ups 3x15, Step Ups, 3x15L/15R, TRX Row 3x15, Swings 3x15x20kg
LSS 2 mile run 29:13 AP 14:36 AHR 142

Sat 1/22/22
LSS 3 mile run 42:27 AP 14:08 AHR 129

Sun 1/23/22
2 mile hike 53:31

Mon 1/24/22
ME Bench 5x3x155, Pulldown 5x3x75, KB Row 24 kg. 5x3R/3L
HIC Apex Hills 3x 0.25 mile hill run (1/2 up, 1/2 down) & 10x 20kg swing
R 2 mile walk

Tues 1/25/22
R 2 mile walk

Weds 1/26/22
HIC 3 mile run w/ 4x 3min @5K 41:53 AP 13:58 AHR127

Thurs 1/27/22
ME Bench 3x3x115, Pulldown 3x3x75, Squat 3x3x115, BW SplSq 3x5R/5L
R 2.01 mile walk

Fri 1/28/22
LLS 4 mile run 59:51 AP 14:58 AHR 133

Sun 1/30/22
R 2 mile hike

Mon 1/31/22
ME Bench 3x8x95, Pulldown 3x8x50, KB Row 20 kg. 3x8R/5L, Squat 3x8x95, BW SplSq 3x8R/8L
R 2 mile walk

Tues 2/1/22
LSS 2.03 mile run 30:14 AP 14:54 AHR 137

Weds 2/2/22
R 1.9 mile hike

Thurs 2/3/22
ME Bench 3x5x115, Pulldown 3x5x70, KB Row 24 kg. 3x5R/5L, Squat 3x5x115, BW SplSq 3x5R/5L

Fri 2/4/22
LSS 2.03 mile run 29:17 AP 14:29 AHR 141

Sat 2/5/22
SE (1) 16kg C+P 6R/6L, Step Ups 10L/10R, TRX Row 4, 16kg GSq 15, 50lb Sandbag Clean & Shoulder 10L/10R
SE (2) 16kg C+P 7R/7L, Step Ups 16L/16R, TRX Row 30, 16kg GSq 13, 50lb Sandbag Clean & Shoulder 8L/8R

Sun 2/6/22
LSS 3.07 mile hike 77:48

Mon 2/7/22
ME Bench 5x5x105, Pulldown 5x5x70, KB Row 24 kg. 3x5R/5L, Squat 3x5x105, BW SplSq 3x5R/5L
R 2 mile walk

Tues 2/8/22
LSS 2.03 mile run 30:55 AP 15:15 AHR 122

Weds 2/9/22
LSS 3.9 mile run SCNC 58:24 AP 14:58 AHR 128

Thurs 2/10/22
SE (1) 16kg C+P 7R/7L, Step Ups 13L/13R, TRX Row 29, 16kg GSq 15, 50lb Sandbag Clean & Shoulder 12
SE (2) 16kg C+P 7R/7L, Step Ups 25L/1R, TRX Row 27, 16kg GSq 13, 50lb Sandbag Clean & Shoulder 10

Fri 2/11/22
LSS 2 mile trail run 33:46 AP 16:53 AHR 122

Sat 2/12/22
LSS 2.12 mile run 32:14 AP 15:13 AHR 133

Sun 2/13/22
LSS 2 mile hike 50:26

Mon 2/14/22
SE Cardio Cleans w/16kg & Pushups (5:45), 5x FW w/ 16kgs & 20 step ups, Pull down 50# 3x10
R 1.06 mile walk

Tues 2/15/22
R 1 mile walk 21:55

Weds 2/16/22
SE Cardio Cleans w/16kg & Pushups (5:45), 5x FW w/ 16kgs & 20 step ups, Pull down 50# x10

Thurs 2/17/22
8020 5K 3 mile run 45:58 AP 15:17 AHR 126

Fri 2/18/22
8020 5K 2.16 mile run w/ 4x 60s Z5 30:57 AP 14:19 AHR 121
R 2.24 mile hike

Sat 2/19/22
8020 5K 3 mile run w/ Fast Finish 43:20 AP 14:27 AHR 126

Sun 2/20/22
R 1.82 mile hike

Mon 2/21/22
SE 7x ABC w/ 16kgs, 5x FW w/ 16kgs & 20 Stepups, Pulldowns 50# 20,15, Pushups 5,5

Tues 2/22/22
HIC 2.44 mile run w/ 3x 2min Z4 35:01 AP 14:22 AHR 129

Weds 2/23/22
R 1.06 mile walk 24:24

Thurs 2/24/22
SE 8x ABC w/ 16kgs, 5x FW w/ 16kgs & 20 Stepups, Pulldowns 50# 20,15, Pushups 5,5
R 1.54 mile walk

Fri 2/25/22
LSS 2.48 mile run 36:07 AP 14:34 AHR 118
LSS 1.5 miles walking while fishing

Sat 2/26/22
LSS 2.1 mile run 35:00 AP 16:40 AHR 116

Mon 2/28/22
R 1.05 mile walk

Tues 3/1/22
SE 5x ABC w/ 16kgs, 5x FW w/ 16kgs & 20 Stepups, Pulldowns 50# 20,20, Pushups 5,5
LSS 2.24 mile run 31:33 AP 14:07 AHR 135

Weds 3/2/22
SE 20 LR (35s) w/ 16kg snatches, 40 total reps
R1.51 mile walk

Thurs 3/3/22
R 1.46 mile walk

Fri 3/4/22
SE 8m EMOM w/ 16kg snatches, 5R/5L 40 total reps
LSS 2.45 mile run w/ 4x 2m Z4 35:02 AP 14:19 AHR 130

Sat 3/5/22
LSS 3.07 mile run w/ 18m Z3 42:00 AP 13:30 AHR 124

Sun 3/6/22
R 2.02 mile hike 54:03

Mon 3/7/22
SE 10m EMOM w/ 16kg snatch, 5R/5L 50 total reps - 5 sets FW w/ 2x 16kg, Step Up 10R/10L
R 1.05 mile walk 21:39

Tues 3/8/22
LSS 2.48 mile run w/ 5x 1 min Z3 35:32 AP 14:20 AHR 125

Weds 3/9/22
SE 10m EMOM w/ 20kg swing, 10R/10L 100 total reps - 5 sets FW w/ 2x 16kg, Step Up 10R/10L
R 1.50 mile walk

Thurs 3/10/22
R 1.9 mile hike SCP

Fri 3/11/22
SE 10m EMOM w/ 16kg snatch, 6R/6L 60 total reps - 5 sets FW w/ 2x 16kg, Step Up 10R/10L

Sat 3/12/22
LSS 3.02 mile run 45:04 AP 14:55 AHR 126

Sun 3/13/22
R 2 mile hike

Mon 3/14/22
SE 10m EMOM w/ 16kg snatch, 7R/7L 70 total reps - 3 sets FW w/ 2x 16kg, Step Up 20R/20L
R 1.5 mile hiking & fishing

Tues 3/15/22
LSS 3.01 mile run 44:11 AP 14:41 AHR 130

Thurs 3/17/22
SE 10m EMOM w/ 16kg snatch, 7R/7L 70 total reps - 3 sets FW w/ 2x 16kg, Step Up 20R/20L
LSS 3.08 mile run w/10 min Fast Finish 45:18 AP 14:42 AHR 134

Sat 3/19/22
MS Kboge 1st Pullup Day 1. Test max hangs. 1 - 8s, 2 - 8s
LSS 3 mile run w/ 4x 2m Z4 40:44 AP 13:33 AHR 119

Sun 3/20/22
LSS 6.67 mile hike 2:22:39

Mon 3/21/22
MS Kboge 1st Pullup Day 2. 3x 6s Top position hold
MS Kboge Push Up Day 1 Max Reps 6, 6, 6
R 1.78 mike hike

Tues 3/22/22
LSS 2.38 mile run w/ 6x 60s hills 33:59 AP 14:18 AHR 119
MS Kboge 1st Pullup Day 3. 3x 6s Top position hold
R 1.99 mike hike

Thurs 3/24/22
MS Kboge Push Up Day 2 10m 3 EMOM Total - 30
SE 10m EMOM w/ 16kg snatch, 7R/7L 70 total reps - 3 sets FW w/ 2x 16kg, Step Up 20R/20L
R 1.48 walk
Note: Kboge stuff was agrivating traps. May revist.
Fri 3/25/22
R 1.04 walk
LSS 2.03 mile run 30:59 AP 15:14 AHR 116

Sat 3/26/22
LSS 1.98 mile trail run 35:08 AP 17:44 AHR 123

Sun 3/27/22
LSS 2.05 mile hike 53:09

Tues 3/29/22
LSS 2.43 mile trail run 41:31 AP 17:05 AHR 126

Weds 3/30/22
S&S #1 16kg G.Sq 3x5, Hip bridge 3x10, TRX row 3x10, 24kg swings 5x10, 16 kg Get up situp 5R/5L
LSS 2.47 mile run w/5x 1m Z5 35:31 AP 14:21 AHR 127

Thurs 3/31/22
R 1.12 mile hike

Fri 4/1/22
S&S #2 16kg G.Sq 3x5, Hip bridge 3x10, TRX row 3x10, 24kg swings 5x10, 16 kg Get up situp 5R/5L
LSS 2.32 mile trail run 40:10AP 17:21 AHR 119

Sat 4/2/22
LSS 2.9 mile run w/ 5x 1m Z4 42:04 AP 14:29 AHR 122
R 1.38 mile walk

Sun 4/3/22
S&S #3 16kg G.Sq 3x5, Hip bridge 3x10, TRX row 3x10, 24kg swings 5x10, 16 kg Get up situp 5R/5L
LSS 1.99 mile hike 48:28

Mon 4/4/22
R 1.05 mile walk

Tues 4/5/22
S&S #4 16kg G.Sq 3x5, Hip bridge 3x10, TRX row 3x10, 24kg swings 5x10, 16 kg Get up situp 5R/5L
LSS 2.02 mile run 30:03 AP 14:53 AHR 116
R 1.61 mile walk

Weds 4/6/22
LSS 2.76 mile run w/ 5x 2m Z4 40:12 AP 14:35 AHR 123

Fri 4/8/22
S&S #5 16kg G.Sq 3x5, Hip bridge 3x10, TRX row 3x10, 24kg swings 5x10, 16 kg Get up situp 5R/5L
LSS 2.69 mile trail run 49:29 AP 18:23 AHR 122

Sat 4/9/22
LSS 2.5 mile run w/ 12m Z3 34:29 AP 13:46 AHR 128

Sun 4/10/22
S&S #6 16kg G.Sq 3x5, Hip bridge 3x10, TRX row 3x10, 24kg swings 5x10, 16 kg Get up situp 5R/5L
LSS 1.77 mile hike 42:52

Tues 4/12/22
S&S #7 16kg G.Sq 3x5, Hip bridge 3x10, TRX row 3x10, 24kg swings 5x10, 16 kg Get up situp 5R/5L
LSS 2.01 mile run 30:50 AP 15:22 AHR 122

Weds 4/13/22
S&S #8 16kg G.Sq 3x5, Hip bridge 3x10, TRX row 3x10, 24kg swings 5x10, 16 kg Get up situp 5R/5L
LSS 2.11 mile run w/ 6x 1m hill run 30:54 AP 14:38 AHR 135

Fri 4/15/22
S&S #9 16kg G.Sq 3x5, Hip bridge 3x10, TRX row 3x10, 24kg swings 5x10, 16 kg Get up situp 5R/5L
LSS 2.84 mile run w/ 4x 3m Z4 41:24 AP 14:35 AHR 115

Sat 4/16/22
LSS 2.85 mile run Whitney Mesa 41:56 AP 14:42 AHR 123

Sun 4/17/22
LSS 5.22 mile hike Death Valley

Mon 4/18/22
S&S #10 16kg G.Sq 3x5, Hip bridge 3x10, TRX row 3x10, 16kg OH swings 10x10, 20# Get up
LSS 2.6 mile hike Red Rocks Canyon 2:29:32

Weds 4/20/22
LSS 2 mile run Henderson 27:55 AP 13:59 AHR 116

Thurs 4/21/22
S&S #11 16kg G.Sq 3x5, Hip bridge 3x10, TRX row 3x10, 24kg swings 5x10, 16 kg Get up 5R/5L

Fri 4/22/22
LSS 2.47 mile run 36:40 AP 14:50 AHR 122

Sat 4/23/22
LSS 3.5 mile run 50:34 AP 14:27 AHR 113

Sun 4/24/22
S&S #12 16kg G.Sq 3x5, Hip bridge 3x10, TRX row 3x10, 24kg swings 5x10, 16 kg Get up 5R/5L
R OS Resets & Yin Yoga poses
LSS 2.32 mile hike 62:26

Mon 4/25/22
R OS Resets & Yin Yoga poses
R 1.05 mile walk

Tues 4/26/22
LSS 3 mile run 43:48 AP 14:36 AHR 123
R OS Resets & Yin Yoga poses

Weds 4/27/22
S&S #13 16kg G.Sq 3x5, Hip bridge 3x10, TRX row 3x10, 24kg swings 5x10, 16 kg Get up 5R/5L
R OS Resets & Yin Yoga poses
LSS 2.02 mile run 30:17 AP 15:02 AHR 127

Thurs 4/28/22
R OS Resets & Yin Yoga poses
LSS 2.01 mile run 31:21 AP 15:37 AHR 115

Fri 4/29/22
R OS Resets & Yin Yoga poses

Sat 4/30/22
HIC Twilight 5K 3.04 37:30 AP 12:20 AHR 132

Sun 5/1/22
LSS 6.41 mile hike Lake Chapman trail 2:25:13

Mon 5/2/22
R OS Resets & Yin Yoga poses

Tues 5/3/22
LSS 3.01 mile run 44:36 AP 14:48 AHR 115
R OS Resets & Yin Yoga poses

Weds 5/4/22
LSS 2.06 mile run 30:03 AP 14:35 AHR 112

Thurs 5/5/22
S&S #14 16kg G.Sq 3x5, TRX row 3x10, 16kg snatches 6x10
NOLA Walking

Fri 5/6/22
LSS 2.14 mile run 32:14 AP 15:03 AHR 116
NOLA Walking

Sat 5/7/22
LSS 3.02 mile run 45:27 AP 15:03 AHR 125
NOLA Walking

Sun 5/8/22
NOLA Walking

Mon 5/9/22
NOLA Walking

Tues 5/10/22
NOLA Walking

Weds 5/11/22
LSS 2.46 mile run 38:31 AP 15:38 AHR 118

Thurs 5/12/22
S&S #15 16kg G.Sq 3x5, Hip bridge 3x10, TRX row 3x10, 24kg swings 5x10, 16 kg Get up 5R/5L
LSS 1.06 mile run 15:56 AP 15:01 AHR 112
R OS Resets & Yin Yoga poses
R 1.08 mile walk 20:34

Fri 5/13/22
R OS Resets & Yin Yoga poses
R 1.05 mile walk

Sat 5/14/22
R OS Resets & Yin Yoga poses

60 year old male, 6'4", 210#

I had surgery for a detached retina in June of 2020 in my right eye and another one in my left eye in April of 2021. Each operation was followed by ~3 months of low activity to allow the eyes to heal. About 2 months of nothing but daily walking and then building up with some easy calisthenics and finally weights and running.

Since the last incident I did a stint of FT and then some random KB stuff while running an 80/20 5K plan. (Level 0, 3 days a week). I did a 5k a few weeks ago and was pretty happy with the result. I was thinking about running the same 5k plan again but then "Green" came out. The question in my mind has always been what type of run training is best for someone my age - high intensity, low volume or low intensity, high volume. The 80/20 plan was the former and I recovered well with 3 days running, one day hiking and KB workouts. I haven't had a bunch of luck with high volume plans because I would tend to get burned out to soon, probably from running too fast and not taking enough recovery. I have decided to start Green Capacity - More Running starting with the lower range of listed run times. FT will be DL, Press and pull downs. We'll see how it goes.