Monday, November 25, 2013

11 18 to 11 24

mon 200p 800c
tues 200p 700c curls
weds 9 miles track workout 2 mile, 400 rest, 4x4, 200 rest. 1148 (609/539) 76 76 74 71. 200p 500c doorway pullups 5x10
thurs 3 miles 100p 400c
fri 7 miles 200p 700c dips
sat 200p, 700c, doorway pullups 4x12, shrugs
sun 13 miles 200p 600c
totals 32 miles 1300p 4400c

Wednesday, November 20, 2013

11 4 to 11 17

mon 200p 800c curls incline bench
tues 200p 600c doorway pullups 11 13 13 12 11
weds 10 miles drummer hill workout. mile 4x400 4x200. we couldnt remember where the mile finished so we stopped at kind of a random spot that we thought was close. the rest of it was right on. 75 75 73 72 34 32 31 28. 100p 400c
thurs 200p 800c
fri 3 miles 100p 400c dips
sat 13 miles did the vistas run in 121:35 hammett being out there to push me helped a lot. pullups 15 15 15, 5 sets of rows
sun 200p 800c
totals 26 mi 1000p 3800c

mon 10 miles 200p 600c incline bench, dips
tues 200p 800c curls, shrugs
weds 9 miles 200p 600c
thurs 3 miles 100p 400c
fri 3 miles 100p 400c
sat 200p 800c
sun 13 miles 100p 400c 52 min at lil rhody runaround. thought id run 50 min but its ok
totals 38 mi 1100p 4000c

Wednesday, November 6, 2013

10 21 to 11 3

mon 10 miles 150p 500c
tues 150c 700c
weds 10 miles first track workout of the year 517 237 239 77 76 76 74 way better than i expected
thurs 200p 600c bowled a 212 and 206 closed it out with 5 strikes in a row. only bad thing was the 135 first game
fri 200p 600c
sat 13 did the vistas run in pisgah 121:58 got my best time in 7 years and only 38 sec off my best. i think i wouldve beaten it but i had a few near wipe outs on the downhills slipping on leaves so i ran them carefully after that. def cost me some time.
sun 7 miles 300p 500c pullups 5 sets of 10
totals 40 miles 1000c 3000c

mon 7 miles 200p 800c
tues 100p 400c
weds 9 miles track workout 8x400, 200 rest 79 78 76 76 75 74 72 70 rough start, felt horrible but kept it goin and started feelin better and ended up where i wanted to be. 100p 400c
thurs 100p 400c
fri 13 miles sap lines at ferencs 300p 1000c
sat 200p 500c
sun 11 miles tried for 60 min for 10 miles on the railbed. i was at 43 min at 7 but struggling bad so i shut it down. 200p 500c curls
totals 40 miles 1200p 4000c