29 Nov
AM: 5x20 each push-ups, sit-ups, air squats, lunges
Run: 1 mi (7:28), 800 (3:29)
PM: Row 5K
--------------------------------------------------
Foot--Feels a lot better with the new shoes and orthotics.
Ankle--Not so much... appointment Thursday afternoon though.
C2 Challenge--I'm going for the 200,000m before Christmas.
Weight--127.2 lbs yesterday. OUCH! That's the most I've ever weighed! Want to get down to 122 by the end of the month, which I think I can achieve.
2011--This will be my year! 2010 wasn't so good, but I can make some pretty amazing things happen in 2011. I know it!
Monday, November 29, 2010
Sunday, November 28, 2010
Super Long (and Boring) Workout Update
21 Mar: 30 min ell, pull-ups
22 Mar: ?
23 Mar: None
24 Mar: 2x tabata run, 21 min total
25-28 Mar: None
29 Mar: Run 25 min with Zeus dog
30 Mar: None
31 Mar: Run 16 min
1 Apr: Circuit training for PT
2-3 Apr: None
4 Apr: Run 5.4 mil
5-9 Apr: None
10 Apr: Kayak on a lake for my birthday weekend
11 Apr: None
12 Apr: 4x1:30, 30 min total
13 Apr: Bike 45 min
14 Apr: CrossFit
15 Apr: AMDS PT
16 Apr: CrossFit
17-18 Apr: None (trip to Atlanta)
19 Apr: Bike 50 min
20 Apr: None
21 Apr: PT test
22 Apr: Run 3+ mi, PT
23-25 Apr: None
26 Apr: 4x400/50 air squats
27 Apr: Griff + 40 burpees
28 Apr: None
29 Apr: Run 30 min
30 Apr: None
1-2 May: None
3 May: 4x800 at marathon pace, 45 min total
4 May: 4x400 in 1:34, 45 min total; CrossFit
5 May: None
6 May: 2 mi warm, 1 mi tempo, 1.5 cool; run 2.5 mi; CrossFit
7 May: None
8-9 May: ?
10 May: CrossFit Fit Test
11 May: 4x400 in 1:30, 5 mi total; CrossFit
12 May: None
13 May: Circuit training for PT, CrossFit
14-15 May: None
16 May: Run 90 min
17 May: CrossFit
18 May: 4x400 (1:27, 1:29, 1:31, 1:26), 5 mi total; CrossFit
19 May: Run 30 min
20 May: 1 mi tempo, 4 total
21 May: None?
22 May: Mountain biking for anniversary! 24 mi in 3 hrs
23-24 May: None
25 May: 400/800/800/400, 5.25 mi total; home CrossFit
26 May: None
27 May: 1.5 tempo, 6.5 total
28-30 May: None
31 May: Run 30 min (foot pain, this is where the wheels fall off)
1 June: CrossFit
2 June: CrossFit
3-20 June: None
21 June: Dog park (what did I mean by this?)
22 June: 4x800, 4.75 mi total
23 June-6 July: None (lots of mulching though!)
7 July: Bike 30 min
8 July: AMDS PT
9-12 July: None
13 July: Run 25 min
14-16 July: None
17 July: Run 30 min
18-19 July: None
20 July: Flight PT with ACC BEE
21-25 July: None
26 July: Flight PT (whatever it was)
27 July-1 Aug: None
2 Aug: Flight PT (whatever it was yet again)
3-4 Aug: None
5 Aug: Mock PT test (first time I didn't get 100%, only a 99%)
6-9 Aug: None
10 Aug: X-country 5K (as "Floyd Flandis" and my mom was "France Armstrong")
11-15 Aug: None
16 Aug: Flight PT (don't remember what we did)
17-22 Aug: None
23 Aug: Flight PT
24 Aug: Pull-ups, core
25 Aug: Pull-ups, hamstrings, handstands, bike for 30 min
26 Aug-2 Sept: None (trip to DC for Jewish wedding!)
3 Sept: Swimming for 30 min
4 Sept: None
5 Sept: Bike 26.2 miles!
6 Sept: None
7 Sept: CrossFit (rehurt foot)
8-13 Sept: None
14 Sept: Run 30 min, core
15 Sept: Swim
16-18 Sept: None (another trip to DC for conference)
19 Sept: Bike 37 min
20 Sept: Flight PT (bike 30 min, 5 min push-ups/sit-ups)
21 Sept: Core
22 Sept: Bike 30 min, core
23-26 Sept: None
27 Sept: Run 30 min (with 1 min intervals)
28 Sept-11 Oct: None
12 Oct: PT test (only waist, push-ups--100% woo hoo!)
13-15 Oct: None
16 Oct: 4x400; snatches, leg press, pull-ups, back extensions
17 Oct: None (so sore!)
18 Oct: Elliptical 30 min, core
19 Oct: 5 rounds: 3 pull-ups, 15 push-ups, 15 side planks, 30 flutter kicks
20 Oct: 4x4 min intervals, 31 min total
21 Oct: Run 15 min
22 Oct: 10x10 back extension/push-press (30#)/kettlebell (15#); 4x400
23-24 Oct: None (Jekyll Island for Porter's birthday)
25 Oct: 5x400; tabata push-ups and sit-ups
26 Oct: 30 min run
27 Oct: Overhead squat (65#?); pull-ups; core
28-29 Oct: None
30 Oct: 10 min warm, 10 min tempo, 10 min cool
31 Oct: None
1 Nov: 5x400, core
2 Nov: Deadlift 165#, core warm-up
3-7 Nov: None :-(
8 Nov: Run 45 min
9 Nov: Home CrossFit (with rowing or something)
10 Nov: 3 mi run/1.5 tempo
11 Nov: Run 60 min!!!!!! :-D
12-21 Nov: None (ORE, air show)
22 Nov: 2x1200 (in about 5:10), core
23-25 Nov: None
26 Nov: Run 3.1 mi
27 Nov: Run 90 min (allllllllright!)
28 Nov: Rest (the dogs were barking)
22 Mar: ?
23 Mar: None
24 Mar: 2x tabata run, 21 min total
25-28 Mar: None
29 Mar: Run 25 min with Zeus dog
30 Mar: None
31 Mar: Run 16 min
1 Apr: Circuit training for PT
2-3 Apr: None
4 Apr: Run 5.4 mil
5-9 Apr: None
10 Apr: Kayak on a lake for my birthday weekend
11 Apr: None
12 Apr: 4x1:30, 30 min total
13 Apr: Bike 45 min
14 Apr: CrossFit
15 Apr: AMDS PT
16 Apr: CrossFit
17-18 Apr: None (trip to Atlanta)
19 Apr: Bike 50 min
20 Apr: None
21 Apr: PT test
22 Apr: Run 3+ mi, PT
23-25 Apr: None
26 Apr: 4x400/50 air squats
27 Apr: Griff + 40 burpees
28 Apr: None
29 Apr: Run 30 min
30 Apr: None
1-2 May: None
3 May: 4x800 at marathon pace, 45 min total
4 May: 4x400 in 1:34, 45 min total; CrossFit
5 May: None
6 May: 2 mi warm, 1 mi tempo, 1.5 cool; run 2.5 mi; CrossFit
7 May: None
8-9 May: ?
10 May: CrossFit Fit Test
11 May: 4x400 in 1:30, 5 mi total; CrossFit
12 May: None
13 May: Circuit training for PT, CrossFit
14-15 May: None
16 May: Run 90 min
17 May: CrossFit
18 May: 4x400 (1:27, 1:29, 1:31, 1:26), 5 mi total; CrossFit
19 May: Run 30 min
20 May: 1 mi tempo, 4 total
21 May: None?
22 May: Mountain biking for anniversary! 24 mi in 3 hrs
23-24 May: None
25 May: 400/800/800/400, 5.25 mi total; home CrossFit
26 May: None
27 May: 1.5 tempo, 6.5 total
28-30 May: None
31 May: Run 30 min (foot pain, this is where the wheels fall off)
1 June: CrossFit
2 June: CrossFit
3-20 June: None
21 June: Dog park (what did I mean by this?)
22 June: 4x800, 4.75 mi total
23 June-6 July: None (lots of mulching though!)
7 July: Bike 30 min
8 July: AMDS PT
9-12 July: None
13 July: Run 25 min
14-16 July: None
17 July: Run 30 min
18-19 July: None
20 July: Flight PT with ACC BEE
21-25 July: None
26 July: Flight PT (whatever it was)
27 July-1 Aug: None
2 Aug: Flight PT (whatever it was yet again)
3-4 Aug: None
5 Aug: Mock PT test (first time I didn't get 100%, only a 99%)
6-9 Aug: None
10 Aug: X-country 5K (as "Floyd Flandis" and my mom was "France Armstrong")
11-15 Aug: None
16 Aug: Flight PT (don't remember what we did)
17-22 Aug: None
23 Aug: Flight PT
24 Aug: Pull-ups, core
25 Aug: Pull-ups, hamstrings, handstands, bike for 30 min
26 Aug-2 Sept: None (trip to DC for Jewish wedding!)
3 Sept: Swimming for 30 min
4 Sept: None
5 Sept: Bike 26.2 miles!
6 Sept: None
7 Sept: CrossFit (rehurt foot)
8-13 Sept: None
14 Sept: Run 30 min, core
15 Sept: Swim
16-18 Sept: None (another trip to DC for conference)
19 Sept: Bike 37 min
20 Sept: Flight PT (bike 30 min, 5 min push-ups/sit-ups)
21 Sept: Core
22 Sept: Bike 30 min, core
23-26 Sept: None
27 Sept: Run 30 min (with 1 min intervals)
28 Sept-11 Oct: None
12 Oct: PT test (only waist, push-ups--100% woo hoo!)
13-15 Oct: None
16 Oct: 4x400; snatches, leg press, pull-ups, back extensions
17 Oct: None (so sore!)
18 Oct: Elliptical 30 min, core
19 Oct: 5 rounds: 3 pull-ups, 15 push-ups, 15 side planks, 30 flutter kicks
20 Oct: 4x4 min intervals, 31 min total
21 Oct: Run 15 min
22 Oct: 10x10 back extension/push-press (30#)/kettlebell (15#); 4x400
23-24 Oct: None (Jekyll Island for Porter's birthday)
25 Oct: 5x400; tabata push-ups and sit-ups
26 Oct: 30 min run
27 Oct: Overhead squat (65#?); pull-ups; core
28-29 Oct: None
30 Oct: 10 min warm, 10 min tempo, 10 min cool
31 Oct: None
1 Nov: 5x400, core
2 Nov: Deadlift 165#, core warm-up
3-7 Nov: None :-(
8 Nov: Run 45 min
9 Nov: Home CrossFit (with rowing or something)
10 Nov: 3 mi run/1.5 tempo
11 Nov: Run 60 min!!!!!! :-D
12-21 Nov: None (ORE, air show)
22 Nov: 2x1200 (in about 5:10), core
23-25 Nov: None
26 Nov: Run 3.1 mi
27 Nov: Run 90 min (allllllllright!)
28 Nov: Rest (the dogs were barking)
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