Week synopsis: | ||||||
Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
12/18 - |
12/19 - 5.0 miles |
12/20 - 149.4 |
12/21 - 149.4 - dumbell, legs, arms |
12/22 - |
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Week synopsis: | ||||||
Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
12/11 - 151.4 - dumbell |
12/12 - 151.2 - 4.7 miles |
12/13 - 151.2 |
12/14 - barbelll |
12/16 - 4.0 miles |
12/16 - 4.0 miles |
12/17 |
Week synopsis: Th. gentle on the deadlifts trying to avoiid a repeat of last week's DOMs that ended my weekend runs. | ||||||
Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
12/4 - 150.4 - dumbell - db arms |
12/5 - 150.4 - 4.2 miles - abs |
12/6 - |
12//7 - 150.4 lbs - barbell - legs - bb arms |
12/10 - 14.6 mile |
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Week synopsis: By end of week, had substantial DOMS in my legs. Was not able to run over the weekend. | ||||||
Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
11/28 - 150.8 lbs - 3.7 miles - dumbell, 1 set - legs |
11/29 - 148.8 - 5.4 miles |
11/30 |
12/1 - 6.0 miles - |
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Week synopsis: | ||||||
Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
11/20 - 149.0 lbs - dumbell, arms - legs |
11/21 - 148.8 lbs - 4.0 miles |
11/22 - 148.8 lbs - barbell, arms - legs |
11/23 - 7.5 miles - abs. |
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Week synopsis: | ||||||
Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
11/13 - Dumbell - legs |
11/14 - 5.2 miles - abs |
11/15 |
11/16 - chins |
11/17 4.7 miles |
11/18 - 7.0 miles |
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Week synopsis: | ||||||
Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
11/6 - barbell, arms |
11/7 - 6.2 miles - legs |
11/8 - 6.0 miles - abs |
11/9 - barbell, arms |
11/10 - 6.0 miles |
11/11 (life intrudes) |
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Week synopsis: | ||||||
Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
10/30 - barbell - legs |
10/31 - 6.0 miles |
11/1 - 6.0 miles |
11/2 rest |
11/3 - 5 miles |
11/4 - 6.4 miles |
11/5 - 13.1 miles |
Week synopsis: | ||||||
Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
10/23 - rest |
10/24 |
10/25 - 5.3 miles |
10/26 - sore legs; rest |
10/27 - dumbell - legs |
10/28 - arms |
10/29 |
Week synopsis: | ||||||
Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
10/16 - rest |
10/17 - 5.0 miles |
10/18 - 4.5 miles |
10/19 - dumbell - legs, arms |
10/20 - 5.0 miles - abs |
10/21 - 5.1 miles |
10/22 - 16.2 miles |
Week synopsis: | ||||||
Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
10/9 |
10/10 - dumbell - legs, arms |
10/11 - 4.5 miles |
10/12 - barbell - legs - abs |
10/13 - over slept |
10/14 - 7.1 miles |
10/15 - 15.0 miles |
Week synopsis: Sunday energy levels imploded. | ||||||
Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
10/2 - barbell (4 sets) |
10/3 - arms - no run: presentation at work |
10/4 - 6.1 miles |
10/5 | 10/6 - 5.5 miles |
10/7 - 6.5 miles |
10/8 - 3.9 miles |
Week synopsis: Thought I hurt my knee Monday afternoon, which bumped the Tuesday run. I was fine by Wednesday morning. The run on Sunday did not beat up my legs, but I was unusually tired. |
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Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
9/25 - hurt knee doing other things |
9/26 |
9/27 - 4.1 miles - abs |
9/28 - 5.6 miles |
9/29 |
9/30 - dumbell arms - 5.3 |
10/1 - 15.0 miles |
Week synopsis: No deadliftson Thursday. Had a low back "event" which made me sore on Tuesday. By Friday, fairly asymmtomatic. | ||||||
Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
9/18 - overslept: needed the rest. |
9/19 - 4.0 miles |
9/20 - 5.1 miles - Abs |
9/21 - barbell, legs - arms. |
9/22 - 6.0 miles - 0.5 x 6 - abs |
9/23 |
9/24 - 7.0 miles |
Week synopsis: Got quite tired during my longer run. My legs were fine the day after. | ||||||
Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
9/11 |
9/12 - barbell, legs |
9/13 - 5.0 miles |
9/14 - 5.5 miles |
9/15
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9/16 - 5.1 miles run - 1.7 miles walk |
9/17 - 14.1 miles |
Week synopsis: Tripped on a dumbell on 8/27. Bruised it badly. It's been healing over the week. By Thursday, decided not to run based on small residual swelling. | ||||||
Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
8/28 - swollen foot: limping |
8/29 - swollen foot |
8/30 |
8/31 - arms - foot healing |
9/1 - |
9/2 - dumbell, legs |
9/3 - 8 miles |
Week synopsis: First week back from no running in Colorado. | ||||||
Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
8/21 |
8/22 - 5.2 miles - barbell arms |
8/23 - 5.4 miles |
8/24 |
8/25 - 4.3 miles - abs |
8/26 | 8/27 - 14 miles |
Week synopsis: PFs feeling stressed since Sunday. Tending to wear more supportive NB's. | ||||||
Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
7/24 |
7/25 |
7/26 - 5.1 |
7/27 - 4.1 miles |
7/28 - 4.1 miles |
7/29 - 6.0 miles |
7/29 - 15.0 miles |
Week synopsis: PFs feeling stressed since Sunday. Tending to wear more supportive NB's. | ||||||
Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
7/17 |
7/18 |
7/19 |
7/20 - dumbell - arms - legs |
7/21 |
7/23 - 12.0 miles |
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Week synopsis: Back well enough to do full sets of deadlifts. | ||||||
Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
7/10 - barbell - legs |
7/11 |
7/12 - 5.7 miles - abs |
7/13 - dumbell - legs |
7/14 - arms |
7/16 - 5.0 miles |
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Week synopsis: While setting up for the military press, caused a painful spasm in my mid back. Missed 2 days | ||||||
Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
7/3 - 3.1 miles |
7/4 - 3.1 miles - dumbell - legs - arms |
7/5 - 5.4 miles - abs |
7/6 - dumbell - (((back injury))) |
7/9 - 6.1 miles |
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Week synopsis: | ||||||
Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
5/29 - Dumbell - Legs |
5/30 - arms |
5/31 - 7.0 miles - abs |
6/1 |
6/2 - 7 miles - arms |
6/3 - |
6/4 - 16.5 miles |
Week synopsis: | ||||||
Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
5/22 | 5/23 - 6.0 miles |
5/24 |
5/25 |
5/26 - 5.0 miles |
5/27 - 8.0 miles - |
5/28 - 14.0 miles - |
Week synopsis: Really irritated both shoulders this week. Can only guess that the combination of yard work on Sunday and my Monday workout left my delts and attaching tendons really sore. Did the 5K on base on Friday, in 92F heat index. | ||||||
Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
5/15 - Dumbell - Legs |
5/16 - 6.10 miles - Arms |
5/17 - 6.0 miles - Abs |
5/18 - 6.6 miles |
5/19 - 4.95 |
5/20 - 4.0 miles |
5/21 - 3.0 |
Week synopsis: | ||||||
Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
5/8 |
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Week synopsis: Running in my NB 860s this week, till my left foot is feeling better. | ||||||
Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
5/1 - dumbell - arms |
5/2 - 6.1 |
5/3 - 7.0 |
5/4 | |||
Week synopsis: First full week on Altras. Ball of left foot is sore, presumably from the impact. | ||||||
Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
4/24 - barbell - legs |
4/25 - 5.6 miles |
4/26 - 6.1 miles - abs |
4/27 |
4/28 - 6.1 miles - abs |
4/29 - 6.1 miles - barbell, - arms |
4/30 - 12.3 miles - abs |
Week synopsis: | ||||||
Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
4/17 - short barbell - arms |
4/18 - legs - abs |
4/19 5.6 miles |
4/20 - dumbell - legs - arms |
4/21 - 6.3 miles |
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Week synopsis: | ||||||
Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
4/10 - dumbell - legs, arms |
4/11 |
4/12 - 5.0 miles - calves, abs |
4/13 - barbell - legs - arms |
4/14 |
4/15 - 5.6 |
4/16 - 14.25 miles |
Week synopsis: | ||||||
Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
4/3 - dumbell - legs, arms |
4/4 - 4.7 miles - abs |
4/5 - barbell - arms |
4/6 - 5.1 miles |
4/7 - 6.1 miles |
4/8 - 5.18 miles |
4/9 - 13.1 miles - abs |
Week synopsis: no excuse for not running Sunday. | ||||||
Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
3/27 - barbell - legs |
3/28 - 5.3 miles - arms, abs |
3/29 - 5.2 miles |
3/30 - dumbell - legs, abs |
3/31 - 4.2 miles |
4/1 |
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Week synopsis: | ||||||
Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
3/20 - barbell - legs - arms |
3/21 - 4.6 miles |
3/22 - 5.6 miles |
3/23 | 3/24 | 3/25 - 5.1 mile |
3/26 - 13.1 |
Week synopsis: | ||||||
Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
3/13 - 5.4 miles |
3/14 - barbell - legs |
3/15 - 6.4 miles - arms, abs |
3/16 - 5.1 miles - abs |
3/17 - dumbell - legs - abs |
3/18 - 4.2 - arms - abs |
3/19 - 10.0 miles |
Week synopsis: The instability in my right shoulder is finally gone. Was able to do single arm overhead tri-extensions with no issues. | ||||||
Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
3/6 |
3/7 - 145.0 lbs - 3.2 miles - abs |
3/8 |
3/9 - 146.2 lbs - 4.2 miles |
3/11 - dumbell - legs |
3/12 -dumbell - arms |
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Week synopsis: Sprained back, eliminating weight training and abs. | ||||||
Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
2/27 |
2/28 - 6.1 miles |
3/1 - 6.2 miles |
3/2 - 5.0 miles |
3/4 - 7.5 miles |
3/5 - 7.2 miles |
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Week synopsis: Legs at least mildly sore through Wednesday. | ||||||
Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
2/20 |
2/21 |
2/22 - barbell - legs, arms |
2/23 - 6.1 miles |
2/24 - dumbell push - arms |
2/25 - 3.6 - 3.1@9:00 |
2/26 - 13.2 |
Week synopsis: Legs at least mildly sore through Wednesday. | ||||||
Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
2/13 - REST: too beat up to train. |
2/14 - 4.2 miles |
2/16 - 5.6 miles |
2/17 - abs - barbell push - legs |
2/18 - 6.2 miles - barbell pull |
2/19 - 11.5 miles |
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Week synopsis: Bit of pain in left elbow doing overhead tri extensions, so no tri work on Friday. | ||||||
Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
2/5 - dumbell - legs - arms |
2/7 - 5.1 miles |
2/8 |
2/9 - 4.3 miles |
2/10 - Dumbell - Arms |
2/11 |
2/12 - 10.2 miles |
Week synopsis: | ||||||
Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
1/30 | 1/31 - abs - 5.2 miles |
2/1 |
2/2 - 3.3 miles |
2/3 - barbell - legs |
2/4 - arms |
2/5 |
Week synopsis: | ||||||
Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
1/23 | 1/24 - 4.5 miles |
1/25 - barbell, legs - arms |
1/26 - 4.7 miles - abs |
1/27 - dumbell, legs - arms |
1/28 | 1/29 |
Week synopsis: | ||||||
Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
1/16 - Rest |
1/17 - 4.2 miles |
1/18 - Barbell, legs, arms |
1/19 - 5.0 miles - abs |
1/21 |
1/22 - 10.0 miles |
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Week synopsis: | ||||||
Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
1/9 - dumbells - arms |
1/10 - 151.0 lbs - 5.4 miles |
1/11 - 149.4 lbs - barbell, legs - arms |
1/12 |
1/13 |
1/14 |
1/15 - 8.75 miles |
Week synopsis: | ||||||
Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
1/2/2017 - 149.4 lbs - barbell - legs - arms |
1/3/2017 - 149.4 lbs - abs |
1/4/2017 - 148.2 - dumbell - arms |
1/5/2017 - 5.0 miles - abs |
1/6/2017 - barbell - legs - arms |
1/7/2017 - 3.1 miles |
1/8/2017 - 6.7 miles |
Week synopsis: | ||||||
Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
12/26 - 5.1 miles |
12/27 - Dumbell - Legs |
12/28 |
12/29 - 4.5 miles - Abs |
12/30 - Barbell - Legs |
1/2/2017 - 5K at Parkrun |
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Week synopsis: | ||||||
Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
12/19 - dumbell - sore legs |
12/20 |
12/21 - Barbell - legs |
12/22 - 6.2 miles |
12/23 - loss of focus |
12/24 - Dumbell - Legs |
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Week synopsis: Trying to rebuild after distracting hiatus. | ||||||
Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
12/12 150.0 lbs. |
12/13 150.0 lbs |
12/14 150.0 lbs |
12/15 - 4.1 miles - abs |
12/16 - barbell - legs |
12/17 |
12/18 - 6.2 miles - abs |