Workout Log

Week of 7/2 to 7/8

• Sunday, July 8th
• 40 minutes cardio (20 elliptical, 20 walk)
• Upper and lower body weights
• 10 minutes of back exercises
• Saturday, July 7th
• Run: 6 miles
• 10 minutes of abs
• Friday, July 6th
• 30 minute open water swim
• 50 push ups
• Thursday, July 5th
• Run: 3 miles
• Upper and lower body weights
• Wednesday, July 4th
• 7.04 miles (5 run, 2.04 walk)
• 2 x 2:00 planks
• Tuesday, July 3rd
• Walk: 5 miles
• 2 x 2 minute planks
• 50 push ups
• Monday, July 2nd
• Run: 5 miles
• 2:00 plank

Week of 6/25 to 7/1

• Sunday, July 1st
• Elliptical: 30 minutes
• Lower body weights
• 15 minute open water swim
• Saturday, June 30th
• Walk: 5.5 miles
• Upper body weights
• Friday, June 29th
• Run: 5 miles
• Thursday, June 28th
• Walk: 4 miles
• 50 push ups
• Wednesday, June 27th
• Run: 5 miles
• 2 x 2:00 planks
• Tuesday, June 26th
• Swim: 3100 yards
• Monday, June 25th
• Run: 5 miles, no Garmin
• Upper body weights
• Back PT exercises

Week of 6/18 to 6/24

• Sunday, June 24th
• Walk: 5 miles
• 2 x 2-minute plank holds
• Saturday, June 23rd
• Swim: 1700 yards
• Aqua Jog: 30 minutes
• Friday, June 22nd
• Run: 4 miles easy
• Full upper body weights
• 2 minute plank hold
• Cool down run/walk 1 mile
• Thursday, June 21st
• 5 miles (run/walk/run/walk/run)
• 100 ab crunches
• Wednesday, June 20th
• Walk/run: 6 miles
• 2 minute plank hold
• Tuesday, June 19th
• Run: 4.5 miles easy
• Upper body weights
• Monday, June 18th
• Walk: 6 miles (stopped 3x for 15 tricep dips)
• Plank hold (2 minutes)

Week of 6/4 to 6/10

• Sunday, June 10th
• 30 minutes run/walk
• Medicine ball circuit
• Saturday, June 9th
• 5k race (21:22)
• Friday, June 8th
• Run: 4 miles, 8:27/mile pace
• Abs/back exercises
• Thursday, June 7th (rest day)
• Walk: 4 miles (13:30/mile pace)
• Wednesday, June 6th
• Run: 4 miles easy, no Garmin
• Weights (upper & lower)
• Tuesday, June 5th
• Run: 5 miles, 8:20/mile pace
• Abs/back exercises
• Monday, June 4th
• Run: 3 miles easy, 8:20/mile pace (AM)
• Abs/back exercises
• Walk: 4 miles, avg. 13:20 pace (PM)

Week of 5/21 to 5/27

• Sunday, May 27th
• Run: 5 miles easy (no Garmin)
• Full body weights
• Saturday, May 26th
• Run: 6 miles, 50:00 (8:20/mi pace)
• Friday, May 25th
• Active recovery: 4 miles jog (no Garmin)
• 15 minutes abs/back exercises
• 100 push ups
• Thursday, May 24th
• Run: 1 mile warm-up
• Elliptical: 20 minutes
• Full body weights
• Run: 1 mile cool-down
• Wednesday, May 23rd
• Run: 5 miles (speed work day)
• 2 miles warm-up
• 1600m hard (6:49)
• 3 x 400m (1:37, 1:31, 1:26)
• Tuesday, May 22nd
• Walk: 4 miles w/ 2- 5 lb dumbbells, avg. 13:30/mile
• Weights at home
• Monday, May 21st
• Run: 5 miles, average 8:18/mile
• Abs/back exercises

Week of 5/14 to 5/20

• Sunday, May 20th (vacation)
• Walk: 5 miles
• Weights at home
• Saturday, May 19th (vacation)
• Walk: 5 miles
• Friday, May 18th (vacation)
• Run: 4.5 miles
• Thursday, May 17th (vacation)
• Run: 3.5 miles, no Garmin
• Walk: 1.5 miles
• Wednesday, May 16th
• Warm-up: 1 mile run
• Stairs/lunges/run circuit
• Tuesday, May 15th
• Run/walk: 6 miles total, 2/2/1/1 (run/walk/run/walk)
• 80 push ups (8 x 10)
• Core/back exercises
• Monday, May 14th
• Elliptical: 30 minutes
• Full body weights

Week of 5/7 to 5/13

• Sunday, May 13th
• Run: 5 miles, 40:32
• 9 minute abs (90 sec each: crunches, side crunches (r), side crunches (l), long arm, reverse crunch, crunches)
•  Saturday, May 12th
• Elliptical: 10 minutes warm-up
• Full body weights
• Run: 3 miles, 21:57 (descended…7:30, 7:15, 7:12)
• Friday, May 11th
• Active recovery: 4 miles jog (no Garmin)
• 15 minutes abs/back
• Thursday, May 10th
• Swim: 4600 yards
• Walk: 30 minutes in the PM
• Wednesday, May 9th
• 2 miles warm-up (8:15 pace)
• 4 x 400 (track) build within each… 1:40, 1:41, 1:42, 1:36
• 2 miles cool-down (no Garmin)
• Tuesday, May 8th
• Elliptical: 30 minutes (8 resistance)
• Walk: 20 minutes on treadmill (5 x 4 minutes @  4.2mph, incline 4, 5, 6, 7, 8 )
• Weights: “50 with 15′s”

1. Mountain climbers
2. Alternating bicep curls
3. Reverse lunges
4. Dumbbell chest press
5. Mountain climbers
6. Dumbbell upright row
7. Diagonal lunges
8. Overhead tricep extenstion
9. Mountain climbers
10. Bicycle crunches
11. Back kicks (50 kicks each side)
12. 50 sit ups
13. Mountain climbers

• Monday, May 7th
• Run: 6 miles (49:30, first mile sluggish 8:44, then picked it up throughout)
• 50 push ups
• Back/hip strengthening exercises