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
- 4.0 miles

 12/14
-  barbelll
     
 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 -
- 4.4 miles

 12//7 - 150.4 lbs
- barbell
- legs
- bb arms
     12/10
- 14.6 mile
 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
- barbell, 5 sets
- legs

 12/1
- 6.0 miles
-
   
 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.
     
 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
 
 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)
 
 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
- barbell
- legs, abs

 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
- 7.01 miles
- abs

 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.

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
- 5.0 miles
- abs

 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
- dumbell, arms
- legs

 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
- dumbell, legs

 

 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
- barbell, legs
- still swollen foot

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
- barbell, legs

 8/22
- 5.2 miles
- barbell arms
 8/23
- 5.4 miles

 8/24
- dumbell, legs
- arms

 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
- barbell
- arms

 7/25
- abs
- 5.6 miles

 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
- barbell
- legs
- abs

7/18
- arms
- sore legs from deadlifts

 7/19
- 6.5 miles
- abs

 7/20
- dumbell
- arms
- legs
 7/21

   7/23
- 12.0 miles
 Week synopsis: Back well enough to do full sets of deadlifts.
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
7/10
- barbell
- legs

 7/11
- 5.6 miles
- arms

 7/12
- 5.7 miles
- abs
 7/13
- dumbell
- legs
 7/14
- arms
   7/16
- 5.0 miles
 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
 Week synopsis:
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
5/29
- Dumbell
- Legs
5/30
- arms
5/31
- 7.0 miles
- abs

 6/1
- barbell, legs
- 2 miles

 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
- 6.0 miles
- abs

 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

           
 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
- dumbell
- legs
- arms

 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
   
 Week synopsis:
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
4/10
- dumbell
- legs, arms

4/11
- 5.4
- abs

 4/12
- 5.0 miles
- calves, abs
 4/13
- barbell
- legs
- arms

 4/14
- 5.0 miles

 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
- 3.1 miles

 
 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
- 145.0 lbs

3/7
- 145.0 lbs
- 3.2 miles
- abs

 3/8
- 145.2 lbs
- barbell
- arms, legs

 3/9
- 146.2 lbs
- 4.2 miles
   3/11
- dumbell
- legs
 3/12
-dumbell
- arms
 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
 Week synopsis: Legs at least mildly sore through Wednesday.
Monday Tuesday Wednesday Thursday Friday Saturday Sunday

2/20
- dumbell
- arms, legs

 2/21
- 4.7 miles
- abs

 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
 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
- barbell
- legs
- arms

2/9
- 4.3 miles
2/10
- Dumbell
- Arms

 2/11
- arms
- legs
- 5K tempo @ 9:40
- 1.5 miles

 2/12
- 10.2 miles
 Week synopsis:
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
 1/30  1/31
- abs
- 5.2 miles

 2/1
- dumbell
- legs

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
- 6.0 miles
- dumbell, legs
- arms

 1/22
- 10.0 miles
 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
- 149.4
- 2.6 miles
- abs

 1/13
- 149.6
- dumbell, legs

 1/14
- 5K
- 3.1 miles

 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
- 5.6 milew

 12/29
- 4.5 miles
- Abs
 12/30
- Barbell
- Legs
   1/2/2017
- 5K at Parkrun
 Week synopsis:
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
 12/19
- dumbell
- sore legs

 12/20
- 6.1 miles

12/21
- Barbell
- legs
12/22
- 6.2 miles
 12/23
- loss of focus

 12/24
- Dumbell
- Legs
 
 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
- 4.4 miles
- abs

 12/14  150.0 lbs
- 1.5 miles
- Dumbell
- Legs

 12/15
- 4.1 miles
- abs
 12/16
- barbell
- legs

 12/17
- ice storm

 12/18
- 6.2 miles
- abs