Training

10/17 The Seven– 5 rounds @ 7 reps of: HSPU; thrusters (95 lbs.); knees to elbows; deadlift (185 lbs.)(frame); burpees; kettlebell swings (44 lbs.); pull ups (strict)- 00:33:35

10/16 Off

10/15 Trail Run– 10.66 miles- 01:36:41

10/14 Run– 3.47 miles- 00:24:37

10/13  Off

10/12-“44“- 4 rounds @ deadlift (185 lbs.- farmers walk frame); bench press (115 lbs.); pull ups (strict); push press (105 lbs.)- 00:28:56

10/11 Off

10/10 Run– 3.47 miles- 00:24:37

10/9 Yoga

10/8 Run– 6.6 miles- 00:59:55 (hill repeats; intervals)

10/7 Crossfit– Fran- 21-15-9 @ 95 lb. thrusters; pull ups (strict)- 00:18:08

10/6 Bike– 12.09 miles- 00:37:36

10/5 Off

10/4 Run– 6.25 miles- 00:52:38

10/3 Weight Lifting– 28 minutes

10/2 Run– 11.26 miles- 01:37:24

10/1 Off

9/30 Crossfit– Hateful Eight: 8 rounds @8 reps (push ups; GHD (12kg. kb good morning); air squats; pull ups; deadlift 95lbs.; hang clean 95 lbs.; push press 95 lbs.; row 8 cal.)- 00:54:06

9/29 Run– 6.05 miles- 00:45:01

9/28 Crossfit– “44“- 4 rounds @ deadlift (175 lbs.); bench press (125 lbs.); pull ups (strict); push press (105 lbs.)- 00:31:56

9/27 Run– 4.85 miles- 00:37:37

9/26 Off

9/25 Off

9/24 Off

9/22 – 9/23 Ragnar Relay DC– Run- 7.89 miles- 01:05:23; Run- 6.04 miles- 00:42:10; Run- 3.16 miles- 00:23:01; Run- 3.6 miles- 00:27:12

9/21 Off

9/20 Off

9/19 Bike– 12.08 miles- 00:38:16

9/18 Cossfit– The Seven– 3 rounds @ 7 reps of: HSPU; thrusters (105 lbs.); knees to elbows; deadlift (175 lbs.); burpees; kettlebell swings (55 lbs. dumbbell); pull ups (strict)- 00:24:10

9/17 Bike– 12.09 miles- 00:37:24

9/16 Yoga

9/15 Crossfit– “6×6“- 6 rounds @ good morning (22 lbs. kb); single arm overhead press (45 lbs.); back extensions (25 lbs.); pull ups (strict, unbroken); bench press (115 lbs.); double unders (unbroken)- 00:24:52

9/14 Run– 5.03 miles- 00:36:57

9/13 Off

9/12 Crossfit– Filthy Fifty: 50 reps of 24″ box jump; jumping pull ups; 36 lb. kettlebell swings (44 lbs.); walking lunges; knees to elbows; 45 lb. push press; back extensions; 20 lb. wall balls; burpees; double unders- 00:43:17

9/11 Off

9/10 Run– 6.14 miles- 00:44:14 // Run– 6.14 miles- 00:47:08

9/9 Crossfit– “44“- 4 rounds @ deadlift (165 lbs.); bench press (115 lbs.); pull ups (strict); push press (95 lbs.)- 00:30:11

9/8 Off

9/7 CrossfitHateful 8– (modified; 6 rounds @ push ups; GHD sit ups (good mornings); air squats; pull ups (strict); deadlifts (95 lbs.); cleans (95 lbs.); overhead press (95 lbs.); rower (8 calories)- 00:48:21

9/6 Run– 6.7 miles- 00:52:13 (bridge repeats)

9/5 Crossfit– The Seven– 7 rounds @ 7 reps of: HSPU (inclu. no rep); thrusters (95 lbs.); knees to elbows; deadlift (155 lbs.); burpees; kettlebell swings (55 lbs.); pull ups (strict)

9/4 Off

9/3 NYC Duathlon– 2 mi. run, 12 mi. bike, 2 mi. run (slightly longer)- 01:10:52

9/2 Weight Lifting– 23 minutes

9/1 Off

8/31 Off

8/30 Run– 6.52 miles- 01:02:39 (hills, stairs, sprints)

8/29 Bike– 12.11 miles- 00:37:11

8/28 Crossfit– Linda (10, 9, 8….1) deadlift (165 lbs.); bench press (115 lbs.); (squat) clean (95 lbs.)- 00:29:55

8/27 Trail Run– 3.84 miles- 00:35:14

8/26 Rock Climbing // Bike– 30.35 miles- 01:39:48

8/25 Run– 10.19 miles- 01:23:51

8/24 Crossfit– Fight Gone Bad (15 min of 3 rounds @ 1min x 20 lb wall balls; 75 sumo deadlift high pull; 20″ box jump; 75 lb push press; row)- 222 reps

8/23 Run– 3.14 miles- 00:22:53

8/22 Crossfit– Annie/Helen mashup- 3 rounds x (50, 40, 30) double unders + sit ups; 400m run, 21 kb swings (44lbs), 12 pull ups (strict)- 00:35:48

8/21 Bike– 12.1 miles- 00:37:20

8/20 Swim- ~.5 mi (open water)

8/19 Run– 4.02 miles- 00:29:09 // Rock Climbing

8/18 Off

8/17 Off

8/16 Run– 8.07 miles- 00:59:46 // Crossfit– Amanda .45 (modified)- pull ups/dips + squat snatches: 13-11-9-7-5 (45 lb.) ~ 23 mins3 rounds double unders (35) + 10 reps push press (45 lb.) ~13 mins

8/15 Off

8/14 Rock Climbing

8/13 Bike– 30.35 miles- 01:38:36

8/12 Off

8/11 Off

8/10 Swim– ~1 mile (open water) // Crossfit– Tripple G Chipper (modified)- 50 pull ups (strict), 80 GHD reps, 60 one legged squats (mix of no-reps), 100 summo deadlift high pulls (45 lb.), 20 dumbbell push press (50 lb) (work via 5 sets)- 00:42:37

8/9 Run– 4.1 miles- 00:31:42 // Swim– ~.67 miles (open water)

8/8 Off

8/7 Weight Lifting– 28 minutes

8/6 Staten Island Triathlon– .25 mile swim, 12 mile bike, 3 mile run- 01:08:55 

8/5 Off

8/4 Swim– 680 yards- 00:21:22 (easy)

8/3 Run– 3.02 miles- 00:24:59 (easy)

8/2 Off

8/1 Bike– 12.1 miles- 00:48:34 (easy)

7/31 Rock Climbing

7/30 Yoga

7/29 Roosevelt Island Ice Cream Social 10k– 00:44:04

7/28 Swim– 880 yards- 00:20:23

7/27 Of

7/26 Run– 3.15 miles- 00:27:34 (easy) // Bike– 18.21 miles- 00:56:08

7/25 Boxing, Jump Rope- 31 minutes // Crossfit– Hateful Eight: 8 rounds @8 reps (push ups; GHD (12kg. kb good morning); air squats; pull ups (jumping); deadlift 95lbs.; hang clean 95 lbs.; push press 95 lbs.; row 8 cal.)- 00:50:17

7/24 Swim– 880 yards- 00:19:48 // Rock Climbing

7/23 Off

7/22 Run– 3.16 miles- 00:22:56; Run– 3.05- 00:24:30

7/21 Bike– 18.17 miles- 00:55:25

7/20 Off

7/19 Bike– 18.18 miles- 00:55:39

7/18 Run– 6.21 miles- 00:51:14 (hill repeats) // Crossfit– The Seven (modified):  rounds @ 7 reps- HSPU; thrusters (95 lb.); knees to elbows; deadlift (155 lb.); burpees; kettle bell swing (44 lb.); pull ups- 00:25:26

7/17 Yoga

7/16 Bike– 24.26 miles- 01:23:28 // Swim– ~.5 miles (5 x .1mi reps; open water)

7/15 Run– 3.18 miles- 00:23:41; Run– 4.83 miles- 00:53:13 (easy group run); Run– 3.15 miles- 00:24:50

7/14 Off

7/13 Rock Climbing

7/12 Run– 3.44 miles– 00:25:21

7/11 Off

7/10 Bike– 50.11 miles- 02:40:19

7/9 Run– 2.0 miles- 00:23:55

7/8 Off

7/7 Swim– 880 yards- 00:19:27 // Run– 8.0 miles- 01:01:57

7/6 Crossfit– Filthy Fifty: 50 reps of 24″ box jump; jumping pull ups; 36 lb. kettlebell swings (44 lbs.); walking lunges; knees to elbows; 45 lb. push press; back extensions; 20 lb. wall balls; burpees; double unders- 00:46:47

7/5 Off

7/4 Bike– 16.42 miles- 00:57:42 (laps; hill repeats)

7/3 Run– 3.1 miles- 00:42:09 (easy) // Rock Climbing

7/2 Off

7/1 Yoga // Run4.19 miles– 00:30:16

6/30 Bike– 24.14 miles- 01:17:22

6/29 Off

6/28 Off

6/27 Off

6/26 Rock Climbing

6/25 Swim ~(open water); Run– ~2.68 miles (beach intervals)

6/24 Rock Climbing

6/23 Run– 6.01 miles- 00:47:50

6/22 Crossfit– The Seven (modified): 5 rounds @ 7 reps- HSPU; thrusters (95 lb.); knees to elbows; deadlift (155 lb.); burpees; kettle bell swing (44 lb.); pull ups- 00:34:56

6/21 Run– 3.46 miles- 00:25:51 // Boxing/Jump Rope // Basketball

6/20 Off

6/19 Bike– 24.22 miles- 01:15:09

6/18  Swim– 900 yards- (450yd sets: 00:10:12; 00:11:00)

6/17 Weight Lifting– 43 minutes

6/16 Run– 4.61 miles- 00:43:35 (Treadmill; intervals)

6/15 Bike– 18.2 miles- 00:53:41

6/14 Crossfit– Hateful Eight: 8 rounds @8 reps (push ups; GHD (8kg. kb good morning); air squats; pull ups (jumping); deadlift 95lbs.; hang clean 95 lbs.; push press 95 lbs.; row 8 cal.)- 00:53:32

6/13 Boxing/Jump Rope

6/12 Bike– 18.15 miles- 00:56:38

6/11 Run– 5.16 miles- 00:47:22 (team run) // Swim (open water)

6/10 Rock Climbing 

6/9 Swim ~880 yards ~32 minutes (laps; intervals) // Yoga

6/8 Crossfit– The Seven (modified): 4 rounds @ 7 reps (HSPU; thrusters (95 lb.); knees to elbows; deadlift (155 lb.); burpees; kettle bell swing (44 lb.); pull ups)- 00:32:30

6/7 Run– 5.02 miles- 00:36:47

6/6 Off

6/5 Boxing/Jump Rope– 38 minutes // Basketball

6/4 Weight Lifting– 40 minutes

6/3 Run– 3.46 miles- 00:23:34  // Bike34.38 miles- 01:51:01

6/2 Swim– 880 yards- 00:21:12

6/1 Off

5/31 Crossfit– Filthy Fifty (as R’xd!) @50 reps: 24″ box jump; jumping pull ups; 36 lb. kettlebell swings (44 lbs.); walking lunges; knees to elbows; 45 lb. push press; back extensions; 20 lb. wall balls; burpees; double unders- 00:45:45 /// Boxing

5/30 Off

5/29 Run– 5.45 miles- 00:47:01 (hill repeats)

5/28 Yoga // Rock Climbing

5/27 Swim– 880 yards- 00:24:30 // Run– 5.06 miles- 00:37:57

5/26 Bike– 12.11 miles- 00:36:43

5/25 Boxing/Jump Rope– 34 minutes

5/24 Weight Lifting– 42 minutes

5/23 Run– 3.53 miles- 00:24:28

5/22 Off

5/21 Rock Climbing

5/20 Bike– 24.19 miles- 01:17:55

5/19 Off (Basketball)

5/18 Crossfit 29 minutes-  The Seven (modified): 3 rounds @ 7 reps (HSPU; thrusters (105 lb.); knees to elbows; deadlift (185 lb.); burpees; kettle bell swing (44 lb.); pull ups)- 00:35:05

5/17 Run– 3.51 miles- 00:38:12 (intervals)

5/16 Swim– 880 yards- 00:22:42 // Bike– 12.09 miles- 00:36:16

5/15 Cross Training– 35 minutes (heavy bag; jump rope)

5/14 Off

5/13 Run– 4.02 miles- 00:28:20

5/12 Cross– Linda (3 bars of death), modified: deadlift (165lb.), bench press (115lb.), clean (115lb.) x 10-9-8-7-6-5-4-3-2-1: 00:35:38

5/11 Yoga

5/10 Cross Training– 32 minutes (heavy bag; jump rope)

5/9 Off (sick)

5/8 Run– 3.33 miles- 00:23:56

5/7 Yoga // Cross Training– “Doss”- 5 rounds (modified for time, 4 rounds): 10 x 105lb push press; 15 x 45lb sit up; 20 x 135lb. calf raises, 25 x pull ups (machine assisted)– 00:24:36

5/6 Bike– 18.15 miles- 00:58:30

5/5 Off

5/4 Cross Training– 34 minutes (heavy bag; jump rope)

5/3 Run– 3.12 miles- 00:23:00

5/2 Bike– 18.09 miles- 00:54:58

5/1 Cross– Hateful Eight: 8 rounds (push ups; GHD (good morning); air squats; pull ups (jumping); deadlift 95lbs.; hang clean 95 lbs.; push press 95 lbs.; row 8 cal.)- 00:52:56

4/30 Off

4/29 Cross Training– 37 minutes (jump rope; heavy bag; weights)

4/28 Swim– 440 yards- 00:10:06; 440 yards– 00:11:40 // Run– 4.27 miles- 00:37:44 (hill repeats; intervals)

4/27 Cross Training– 3 rounds @1,000 yards rowing machine; 1 mile elliptical- 00:30:32

4/26 Cross Training– 5 rounds @ 100 reps jump rope; 120 heavy bag strikes- 00:28:30 // Basketball

4/25 Cross Training– The Seven (modified): 5 rounds @ 7 reps (pike pushups; thrusters (105 lb.); knees to elbows; deadlift (155 lb.); burpees; kettle bell swing (44 lb.); jumping pull ups)- 00:35:05

4/24 Run– 3.52 miles- 00:27:02

4/23 YogaBike– 6.05 miles-00:19:06

4/22 Off (basketball)

4/21 Swim– 880 yards- 00:32:30

4/20 Cross Training– Elliptical, 1 mile; Heavy Bag, 500 strikes; Elliptical, 1 mile; Heavy Bag, 500 strikes; Elliptical, 1 mile~ 00:40:00

4/19 Cross Training– Filthy Fifty–  @50 reps: 24″ box jump; jumping pull ups; 36 lb. kettlebell swings (44 lbs.); walking lunges; knees to elbows; 45 lb. push press; back extensions; 20 lb. wall balls; burpees; double unders (100 single reps)- 00:46:23

4/18 Run– 2.3 miles- 00:16:57;  .6 miles- 00:04:41 (intervals)

4/17 Bike– 18.16 miles- 00:57:06

4/16 Yoga

4/15 Off

4/14 Run– 3.12 miles- 00:24:23

4/13 Cross Circuit– 3 rounds: Heavy Bag (100 strikes; kicks, punches, knee); Farmers Walk (135 lb.); Sandbag Toss (90 lb.); Suicides- 30 minutes // Yoga

4/12 Weight Training– 31 minutes

4/11 Bike– 18.15 miles- 00:58:04

4/10 Off

4/9 Yoga

4/8 Run– 1.31 miles- 00:10:02; Run– 1.35 miles- 00:12:00 (intervals)

4/7 Off

4/6 Rowing Machine3,300 yards- 00:15:00; Elliptical– 3.12 miles- 00:15:50

4/5 Bike– 6.06 miles- 00:18:54

4/4 Weight Training– 32 minutes

4/3 Run– 1.0 miles- 00:07:49; 1.0 miles- 00:08:01

4/2 Off (walk/park yoga)

4/1 Yoga

3/31 Elliptical– 3.12 miles- 00:16:30

3/30 Weight Training– 30 minutes

3/29 Off (walk)

3/28 Stationary Recumbent– 6.25 miles- 00:28:15

3/6 Off – TBD [doctor order no physical exertion ~1 month recovery time]

3/5 Off (snowboarding) [concussion]

3/4 Off (snowboarding)

3/3 Cross-Filthy Fifty (modified)-  5 rounds @10 reps: 24″ box jumps; jumping pull ups; 1.5 pood kettle bell swings (44lb. substitute); walking lunge steps; knees to elbows; 45lb. push press (55lb. substitute); back extensions; 20lb. wall balls; burpees; double unders (24″ box jumps substitute)- 00:43:42

3/2 Off

3/1 Off

2/28 Cross– “Doss”- 5 rounds: 10 reps 105lb push press; 45lb sit up; 135lb. calf raises, pull ups– 00:29:22

2/27 Treadmill– 3.81 miles (.5mi. intervals; walk breaks)

2/26 Cross/Elliptical– 52 minutes (alternating)

2/25 Bike– 18.2 miles- 00:58:57

2/24 Run– 3.14 miles- 00:23:38

2/23 Elliptical– 1.0 miles- 00:04:40; Cross– DT (modified): 3 rounds: 12 reps 105lb. deadlift; 9 reps 105lb. hang clean; 6 reps 105lb. push press- 00:15:12; Elliptical– 1.0 miles- 00:04:54

2/22 Elliptical3.15 miles- 00:15:15; Cross– Roy (modified): 5 rounds: 15 reps 135lb. deadlift; 20 reps 24″ box jumps; 25 reps pull ups (machine assisted)- 00:31:12

2/21 Swim– 880 yards- 00:20:33; Swim– 120 yards- 00:03:55 (40 yd. sprints)

2/20 Run– 2.4 miles- 00:16:37; Run– .74 miles- 00:06:26

2/19 Bike– 12.1 miles- 00:38:28

2/18 Off

2/17 Cross– The Seven (modified): 5 rounds @ 7 reps (pike pushups; thrusters (105 lb.); knees to elbows; deadlift (155 lb.); burpees; kettle bell swing (44 lb.); jumping pull ups)- 00:37:45

2/16 Off

2/15 Cross– Fran (modified)- 21-15-9 (pull ups; 90 lb thrusters)(push press): 00:14:06Cross– 12 minutes

2/14 Treadmill– 5k- 00:22:12; Cross- 5 min

2/13 Off

2/12 Cross– Filthy Fifty (modified)-  3 rounds @15 reps: 24″ box jumps; jumping pull ups; 44lb. kettle bell swings; walking lunge steps; knees to elbows; 55lb. push press; back extensions; 20lb. wall balls; burpees; double unders (24″ box jumps substitute)- 00:35:53

2/11 Treadmill– 5k – 00:23:25

2/10 Off

2/9 Elliptical– 5k- 00:14:40; Cross– Fight Gone Bad (15 min of 3 rounds @ 1min x 20 lb wall balls; 75 sumo deadlift high pull; 20″ box jump; 75 lb push press; row)- 216 reps

2/8 Off

2/7 Off

2/6 Treadmill– 0.5 miles ~00:04:00; Cross– The Seven- 7 rounds @ 7 reps: handstand pushups (modified); push press (90 lb.); knees to elbows; deadlift (135 lb.); burpees; kettle bell swing (44 lb.); pull ups (modified) 00:35:11 

2/5 Off

2/4 Gym Triathlon- 01:28:18// Swim– 1,320 yards- 00:27:42; Stationary Bike– 12 miles– 00:36:23Treadmill– 2.0 miles- 00:16:10

2/3 Off

2/2 Cross– Filthy Fifty (modified)- 25 reps: 24″ box jumps; jumping pull ups; 44lb. kettle bell swings; walking lunge steps; knees to elbows; 45lb. push press; back extensions; 20lb. wall balls; burpees; double unders (24″ box jumps substitute)- 00:21:33

2/1 Elliptical– 5k- 00:15:06; Cross– 15 minutes

1/31 Stationary Bike– 15.00 miles- 00:43:51

1/30 Treadmill– 1.0 miles- 00:08:06; Cross– 25 minutesTreadmill– 1.0 miles- 00:08:05

1/29 Walk ~ 6.0 miles

1/28 Gym Triathlon: Rowing Machine– 5,000 yards– 00:20:30; Stationary Bike– 15.0 miles- 00:46:15; Elliptical– 5k- 00:16:46

1/27 Treadmill– 1.0 miles- 00:08:36; Cross– Fran (90 lb. thrusters, assisted pull ups; 21-15-9)- 00:12:46; Treadmill– 1.0 miles– 00:08:30

1/26 Stationary Bike– 6.50 miles- 00:19:54; Elliptical– 5k– 00:14:45

1/25 Off

1/24 Gym Triathlon: Swim– 880 yards- 00:19:00; Stationary Bike– 5.00 miles- 00:14:54; Treadmill– 1.0 miles- 00:08:35

1/23 Off

1/22 Off

1/21 Off (Snowboard)

1/20 Stationary Bike– 12 miles- 00:36:33

1/19 Cross– 44 minutes

1/18 Rowing Machine– 1,260 yards- 00:05:00; Elliptical– 4.00 miles- 00:19:38; Treadmill– 1.0 miles- 00:09:15

1/17 Swim– 1,320 yards- 00:27:51

1/16 Stretches/Yoga

1/15 Walk ~5 miles

1/14 Stationary Bike– 19.5 miles- 01:00:00; Elliptical– 5k- 00:15:45

1/13 Off

1/12 Elliptical– 5k- 00:14:33; Cross– Fight Gone Bad (15 min of 3 rounds @ 1min x 20 lb wall balls; 75 sumo deadlift high pull; 20″ box jump; 75 lb push press; row)- 186 reps

1/11 Off

1/10 Off

1/9 Cross– 5 rounds (15 push ups; 10 pull ups (assisted); 15 sit ups; 20 lunges)- 00:19:34

1/8 Treadmill Walk– 6 milesStretches/Yoga

1/7 Gym Triathlon: Swim– 600 yards- 00:12:05; Stationary Bike– 12 miles- 00:38:04; Elliptical– 5k- 00:14:48

1/6 Cross– 39 minutes

1/5 Elliptical– 4.00 miles- 00:19:18

1/4 Stationary Bike– 10.00 miles- 00:33:30

1/3 Swim– 880 yards- 00:17:52

1/2 Cross– 5 rounds (20 mt. climber, 20 sit up, 20 air squats, 20 lunges)- 00:14:40, Cross– 5 rounds (15 push ups, 15 side leg lifts)- 00:04:35

1/1 Walk ~8 milesPull-Ups ~35Stretches/Yoga

12/31 Gym Triathlon: Swim- 600 yards- 00:12:28; Stationary Bike– 12 miles- 00:38:25; Elliptical– 5k- 00:15:42

12/30 Off

12/29 Swim– 440 yards-  00:09:48, 440 yards– 00:11:45, 120 yards- 00:04:38

12/28 Rowing Machine– 5,250 meters- 00:23:06; Stationary Bike– 6.00 miles- 00:20:15

12/27 Cross– 44 minutes

12/26 Yoga– 20 minutes

12/25 Bike– 6.1 miles- 00:22:09

12/24 Off

12/23 Off (bike, walk, swim)

12/22 Off (bike, walk, swim)

12/21 Run2.02 miles– 00:15:26 (knee pain) / (bike, walk, swim)

12/20 Run– 4.53 miles- 00:34:33 (knee pain) / (bike, walk, swim)

12/19 Off

12/18 Run– 1.01 miles- 00:07:11 (knee pain)

12/17 Treadmill– 3.25 miles- 00:21:30 (knee pain)

12/16 Treadmill– 3.18 miles- 00:23:20 (knee pain)

12/15 Off

12/14 Off (sick)

12/13 Off (sick)

12/12 Off (sick)

12/11 Off (sick)

12/10 Off (sick)

12/9 Run– 3.56 miles- 00:27:48 (easy)

12/8 Off

12/7 Run– 3.13 miles- 00:20:43

12/6 Run– 5.01 miles- 00:34:39

12/5 Off

12/4 Off

12/3 Run– 7.00 miles- 00:48:04

12/2 Cross– 43 minutes

12/1 Run– 3.20 miles- 00:21:30

11/30 Off

11/29 Run– 3.15 miles- 00:20:34

11/28 Cross– 39 minutes

11/27 Run– 4.10 miles- 00:28:50

11/26 Cross– 43 minutes

11/25 Run– 11.20 miles- 01:17:32

11/24 Off (walk)

11/23 Cross– 40 minutes

11/22 Run– 3.52 miles- 00:27:42 (easy)

11/21 Cross– 25 minutes

11/20 Race to Deliver 4mile– 4.00 miles- 00:25:40

11/19 Off

11/18 Cross– 39 minutes

11/17 Run– 3.20 miles- 00:21:11

11/16 Cross– 30 minutes

11/15 Run– 3.12 miles (Treadmill)- 00:21:44

11/14 Cross– 39 minutes

11/13 Run– 10.16 miles- 01:12:10

11/12 Off

11/11 Run– 4.50 miles- 00:30:15

11/10 Cross– 30 minutes

11/9 Off

11/8 Run– 5.02 miles- 00:34:56

11/7 Cross– 31 minutes

11/6 Off

11/5 Abbot Dash to the Finish Line 5k– 3.12 miles- 00:20:18

11/4 Off

11/3 Cross– 40 minutes

11/2 Cross– 100 push ups; 100 crunches- 00:10:47

11/1 Run– 8.04 miles- 00:58:24

10/31 Cross– 48 minutes

10/30 Haunted Island 5k– 3.12 miles– 00:19:18

10/29 Off

10/28 Run– 2.82 miles- 00:18:23; Run– .75 miles- 00:05:40 (intervals)

10/27 Cross– 38 minutes

10/26 Run3.0 miles (Treadmill; 2% incline)- 00:22:35

10/25 Cross– 37 minutes

10/24 Off

10/23 Central Park Duathlon– 2 mi run; 12 mi bike; 2 mi run- 01:10:51

10/22 Off

10/21 Run– 3.50 miles- 00:25:41

10/20 Off (sick)

10/19 Off (sick)

10/18 Run– 4.16 miles- 00:28:35

10/17 Bike– 18.22 miles- 00:55:41

10/16

10/15 Bike– 18.29 miles- 00:56:32 // Run– 2.0 miles (easy)

10/14 Off

10/13 Run– 8.05 miles- 01:00:50

10/12 Off

10/11 Run– 3.19 miles- 00:23:22

10/10 Bike– 30.43 miles- 01:38:56

10/9 Cross– 41 minutes

10/8 Bike– 12.15 miles- 00:36:37

10/7 Run– 3.2 miles– 00:22:03

10/6 Cross– 43 minutes

10/5 Run– 5.37 miles- 00:47:26 (sightseeing photos)

10/4 Off

10/3 Run– 7.14 miles- 01:08:19 (sightseeing photos)

10/2 Off

10/1 Run– 6.19 miles- 01:02:22 (sightseeing photos)

9/30 Off

9/29 Off

9/28 Run– 3.16 miles– 00:30:47 (sightseeing photos)

9/27 Run3.79 miles– 00:25:22 (sightseeing photos)

9/26 Run– 3.14 miles- 00:20:57

9/25 Off

9/24 Bike– 17.9 miles– 01:04:41 (hill repeats)

9/23 Cross– 47 minutes // Run– 4.29 miles- 00:30:06; Run– .51 miles- 00:05:34

9/22 Bike– 12.15 miles- 00:36:00

9/21 Run– 3.15 miles- 00:22:33

9/20 Off

9/19 Cross– 50 minutes

9/18 Run– 3.20 miles– 00:22:47; Run– 2.02 miles- 00:14:10

9/17 Bike– 24.28 miles- 01:18:12

9/16 Cross– 41 minutes // Run– 3.47 miles- 00:26:50

9/15 Bike– 12.13 miles- 00:38:21

9/14 Run– 6.30 miles- 00:52:55 (hill repeats)

9/13 Bike– 18.26 miles- 00:55:29

9/12 Cross 50 minutes

9/11 Run– 4.14 miles- 00:30:52

9/10 Bike– 36.51 miles– 02:00:47

9/9 Run– 3.14 miles- 00:23:51

9/8 Cross– 30 minutes

9/7 Run– 5.02 miles- 00:39:32

9/6 Bike– 12.18 miles- 00:37:24

9/5 Run– 3.59 miles- 00:27:22

9/4 Off (back)

9/3 Off (back)

9/2 Off (back)

9/1 Off (back strain)

8/31 Run– 7.01 miles- 01:00:17 (400m repeats)

8/30 Bike– 12.15 miles- 00:36:54

8/29 Cross– 40 minutes

8/28 Run– 3.14 miles- 00:23:49

8/27 Bike– 32.42 miles- 01:48:14

8/26 Cross– 53 minutes // Run– 4.08 miles- 00:31:45

8/25 Bike– 20.05 miles- 01:06:08

8/24 Run– 3.13 miles- 00:23:20

8/23 Cross– 50 minutes

8/22 Off (sick)

8/21 Off (sick)

8/20 Bike– 38.2 miles- 02:07:07

8/19 Swim– 1,200 yards– 00:29:59

8/18 Bike– 20.08 miles- 01:08:31

8/17 Cross– 41 minutes

8/16 Swim– 990 yards- 00:25:00

8/15 Bike– 20.07 miles- 01:12:26

8/14 Cross– 29 minutes

8/13 MS Run the US 5k5k- 00:22:45

8/12 Cross– 29 minutes

8/11 Run– 3.27 miles- 00:28:35 (easy)

8/10 Cross– 36 minutes

8/9 Run– 4.01 miles- 00:32:03

8/8 Cross– 50 minutes

8/7 Bike– 18.75 miles- 01:05:03

8/6 Run– 6.31 miles- 00:51:20

8/5 Cross– 42 minutes

8/4 Run3.53 miles- 00:24: 53

8/3 Off

8/2 Cross– 33 minutes

8/1 Bike– 50.12 miles- 02:57:27

7/31 Cross– 36 minutes

7/30 Run– 3.01 miles- 00:24:15

7/29 Off

7/28 Cross– 31 minutes // Run– 5.62 miles– 00:52:07 (intervals)

7/27 Run– 3.17 miles- 00:22:27

7/26 Cross– 40 minutes

7/25 Bike– 44.29 miles- 02:37:35

7/24 Off

7/23 Run– 7.1 miles- 00:59:00

7/22 Cross– 29 minutes

7/21 Off

7/20 Bike14.00 miles ~00:51:00

7/19 Run– 3.75 miles- 00:29:25

7/18 Cross– 34 minutes

7/17 Bike– 38.52 miles- 02:18:20

7/16 Boomers Cystic Fibrosis 4M– 4.00 miles- 00:29:22

7/15 Off

7/14 Bike– 14.01 miles- 00:51:11

7/13 Cross– 28 minutes

7/12 Run– 3.15 miles– 00:24:07

7/11 Off

7/10 Cross– 29 minutes

7/9 Bike– 32.28 miles- 01:49:27

7/8 Off

7/7 Cross– 25 minutes

7/6 Bike– 14.00 miles- 00:48:37

7/5 Cross– 20 minutes

7/4 Run– 7.25 miles- 01:25:45 (jog)

7/3 Cross– 29 minutes

7/2 Run– 3.28 miles- 00:26:30

7/1 Cross– 29 minutes

6/30 Run– 4.25 miles- 00:37:11 (intervals)

6/29 Cross– 33 minutes

6/28 Run– 3.74 miles- 00:29:16

6/27 Bike– 20.01 miles- 01:09:36

6/26 Off

6/25 Run– 7.13 miles- 00:57:20

6/24 Off

6/23 Run– 3.15 miles- 00:22:26

6/22 Cross– 26 minutes

6/21 Run ~3.71 miles

6/20 Cross– 32 minutes

6/19 Bike– 26.25 miles- 01:32:32

6/18 Run– 3.13 miles- 00:24:12

6/17 Off

6/16 Off

6/15 Cross– 100 push ups; 100 crunches- 00:10:01

6/14 Bike– 7.85 miles- 00:29:41

6/13 Elliptical– 1.0 miles; Cross– 25 minutes

6/12 Off

6/11 Bike– 20.02 miles- 01:16:06

6/10 Off

6/9 Off

6/8 Off

6/7 Run– 3.90 miles- 00:36:23 (hill repeats)

6/6 Push Ups/Crunches– 100 reps each; 00:09:34

6/5 Run– 3.14 miles

6/4 Cross– 24 mintes

6/3 Run– 2.2 miles- 00:16:56

6/2 Off

6/1 Run– 2.0 miles- 00:14:26; Push Ups/Crunches– 100 reps each; 00:09:30

5/31 Off

5/30 Public Prep Memorial Day 10k00:48:21

5/29 Off

5/28 Run– 2.0 miles

5/27 Off

5/26 Run– 2.2 miles– 00:18:18

5/25 Run– 5.0 miles- 00:42:00

5/24 Off

5/23 Off

5/22 Off

5/21 Off

5/20 Run– 3.71 miles- 00:27:13

5/19 Off

5/18 Run– 4.0 miles- 00:30:37

5/17 Cross– 34 minutes

5/16 Swim– 1,320 yards- 00:30:30

5/15 Stationary Bike– 20.0 miles- 01:03:00

5/14 Run– 4.00 miles

5/13 Off

5/12 Swim– 880 yards- 00:20:10

5/11 Off

5/10 Cross– 16 minutes

5/9 Cross– 105 push ups; 105 crunches- 15 minutes // Run ~3.85 miles

5/8 Off

5/7 Run~3.45 miles

5/6 Cross31 minutes

5/5 Off

5/4 Off

5/3 Off (sick)

5/2 Off (sick)

5/1 Off (sick)

4/30 Cross– 20 minutes; Treadmill– 2.65 milesCross– 26 minutes // Walk ~3.3 miles

4/29 Swim– 1,320 yards- 00:30:30

4/28 Off

4/27 Stationary Bike– 19.0 miles- 00:59:55

4/26 Treadmill– 1.75 miles; Cross– 20 minutes

4/25 Bike– 14.08 miles- 00:47:49

4/24 Cross– 43 minutes

4/23 Off

4/22 Treadmill– 1.09 miles; Cross– 20 minutes // Bike– 13.75 miles- 00:47:57

4/21 Cross– 33 minutes

4/20 Swim– 880 yards– 00:22:00 // Treadmill– 2.0 miles

4/19 Treadmill– 2.0 miles; Cross– 15 minutes // Cross– 22 minutes

4/18 Swim– 880 yards– 00:19:30 // Bike– 14.02 miles- 00:49:47

4/17 Walk~9.6 miles

4/16 treadmill PT; Cross– 40 minutes

4/15 treadmill PT; Cross– 35 minutes

4/14 Off

4/13 Off

4/12 Off

4/11 treadmill PT; Cross– 37 minutes

4/10 Stationary Bike– 15 miles

4/9 treadmill PT; Cross– 35 minutes

4/8 Off

4/7 Elliptical– 1.0 miles; PT (incl. treadmill)

4/6 Elliptical– 2.0 miles; Cross– 42 minutes

4/5 Elliptical– 1.0 miles; PT (incl. treadmill)

4/4 Stationary Bike– 10.5 miles

4/3 Elliptical– 2.5 miles; Cross– 40 minutes

4/2 Elliptical– 2.0 miles; Cross– 40 minutes

4/1 Off

3/31 Elliptical– 2.25 miles; PT

3/30 Off

3/29 Elliptical 2.0 miles; Cross– 40 minutes

3/28 Elliptical 2.0 miles; Cross– 36 minutes

3/27 Off

3/26 Cross– 38 minutes

3/25 Elliptical– 1.0 miles // Bike– 14.45 miles- 00:54:36

3/24 Off

3/23 Bike– 20.05 miles- 01:10:10

3/22 Cross– 40 minutes

3/21 Off

3/20 Off

3/19 Off

3/18 Treadmill– 2.0 miles; Cross– 45 minutes

3/17 Off

3/16 Off

3/15 Treadmill– 2.0 miles

3/14 SwimCross– 36 minutes

3/13 Walk– ~8.00 miles

3/12 Bike– 14.34 miles- 00:57:25

3/11 Swim– 880 yards; Treadmill– 1.5 miles; Cross– 24 minutes

3/10 Bike– 13.67 miles- 00:52:05

3/9 Swim– 1,080 yards

3/8 Off

3/7 Treadmill– 1.5 miles; Cross20 minutes

3/6 Off

3/5 Treadmill– 1.0 miles; Cross– 33 minutes

3/4 Swim– 880 yards

3/3 Stationary Bike– 10.0 miles

3/2 Treadmill– 1.0 miles; Cross– 40 minutes

3/1 Off

2/29 Swim880 yards

2/28 Bike– 13.97 miles- 00:59:25

2/27 Elliptical– 2.5 miles; Cross– 39 minutes

2/26 Stationary Bike– 10.8 miles

2/25 Elliptical– 2.5 miles; Cross– 40 minutes

2/24 Off

2/23 Stationary Bike– 14.0 miles

2/22 Elliptical– 2.5 miles; Cross– 44 minutes

2/21 Stationary Bike– 15.55 miles

2/20 Elliptical– 2 miles; Cross– 35 minutes

2/19 Stationary Bike– 12 miles

2/18 Ellipitical2 miles; Cross– 34 minutes

2/17 Stationary Bike– 10 miles

2/16 Elliptical– 2 miles; Cross– 38 minutes

2/15 Off

2/14 Off

2/13 Off

2/12 Stationary Bike– 8.25 miles

2/11 Elliptical– 1.5 miles; Cross– 38 minutes

2/10 Stationary Bike– 7.0 miles

2/9 Elliptical 1.5 miles; Cross– 33 minutes

2/8 Off

2/7 Stationary Bike 14.0 miles

2/6 Elliptical– 1.0 miles; Cross– 36 minutes

2/5 Off

2/4 Off

2/3 Stationary Bike– 7.0 miles

2/3 Off

2/2 Cross 36 minutes

2/1 Stationary Bike– 7.0 miles

1/31 Elliptical– 1.0 miles; Cross– 35 minutes

1/30 Off

1/29 Off

1/28 Off

1/27 Stationary Bike– 10.0 miles

1/26 Cross– 35 minutes

1/25 Stationary Bike– 10.0 miles

1/24 Walk– ~6.5 miles

1/23 Off

1/22 Cross– 31 minutes

1/21 Stationary Bike– 8.0 miles

1/20 Cross– 35 minutes

1/19 Stationary Bike– 8.0 miles

1/18 Off

1/17 Cross– 34 minutes

1/16 Stationary Bike– 6.5 miles // Walk~3 miles

1/15 Off

1/14 Cross– 26 minutes

1/13 Off

1/12 Stationary Bike– 6.5 miles

1/11- Cross– 41 minutes

1/10 Walk– ~8 miles

1/9 Cross/Stationary Bike– 36 minutes

1/8 Off

1/7 Cross/Stationary Bike– 38 minutes

1/6 Off

1/5 Off

1/4 Cross/ Stationary Bike– 34 minutes

1/3 Off

1/2 Off

1/1 Walk– ~7.3 miles

12/31 Off

12/30 Cross 60 push ups; 60 crunches; 60 clam shells (x side)

12/29 Cross– 60 push ups; 60 crunches; 60 leg lifts (x side)

12/28 Off

12/27 Off

12/26 Off

12/25 Off

12/24 Off

12/23 Off

12/22 Off

12/21 Off

12/20 Cross– 30 minutes

12/19 Off

12/18 Cross– 75 push ups; 75 ab reps; 75 clamshells (x side)

12/17 Cross– 60 push ups; 60 ab reps; 60 side leg lifts (x side)

12/16 Off

12/15 Off

12/14 Off (sick)

12/13 Off

12/12 Cross– 75 push ups; 75 ab reps; 75 side leg lifts (x side)

12/11 Cross50 arm reps (20 lb medicine ball); 50 ab reps; 50 clamshells (x side)

12/10 Cross– 60 push ups; 3 x 1 min planks; foam rolling

12/9 Cross– 60 push ups; 60 ab reps; 50 clam shells (x side)

12/8 Cross– 75 push ups; 75 ab reps; 75 side leg lifts (x side)

12/7 Cross– 60 push ups; 60 ab reps; 9o clam shells (x side)

12/6 Off

12/5 Off

12/4 Cross– 50 push ups; 50 ab reps; 50 side leg lifts (x side)

12/3 Cross– 60 push ups; 60 ab reps; 60 clam shells (x side)

12/2 Cross– 40 push ups; 40 ab reps; 40 side leg lifts (x side)

12/1 Cross– 50 ab reps; 75 side leg lifts (x side); 75 modified push ups

11/30 Cross– 50 crunches; 50 side leg lifts (x side); 50 modified push ups

11/29 Off

11/28 Off

11/27 Off

11/26 Off

11/25 Off

11111/24 Off

11/23 Off

11/22 Off
11/21 Off
11/20 Off
11/19 Off
11/18 Off
11/17 Off
11/16 Off
11/15 Off
11/14 Off
11/13 Off
11/12 Off
11/11 Cross– 50 push ups; 50 crunches- 00:05:48; PT (home)
11/10 Cross– 50 push ups; 50 crunches- 00:03:47; PT (home; some)
11/9 Cross– 50 push ups; 50 crunches- 00:04:15; PT (home)
11/8 Off
11/7 Off
11/6 Off
11/5 Off
11/4 Off
11/3 Off
11/2 Off
11/1 Cross– 84 push ups/ 84 crunches- 00:07:07; PT (home)
10/30 Off
10/29 Off
10/28 Off
10/27 Off
10/26 Cross– 72 push ups/ 72 crunches- 00:06:22; PT (home)
10/25 Off
10/24 Off
10/23 PT
10/22 Cross– 60 push ups/ 60 crunches- 00:05:12; PT (home)
10/21 PT
10/20 Cross60 push ups/60 crunches– 00:05:03: PT (home)
10/19 Off
10/18 Off
10/17 Cross– 60 push ups/60 crunches- 00:05:30; PT (home)
10/16 Off
10/15 PT  (swollen ankles)
10/14 PT
10/13 Yoga– 75 minutes
10/12 Off
10/11 Yoga 75 minutes
10/10 Off
10/9 Off
10/8 Off
10/7 Yoga– 75 minutes
10/6 Off
10/5 Cross– 50 push ups/50 crunches/50 calf extensions- 00:08:02
10/4 Off
10/3 Yoga– 75 minutes
10/2 Off
10/1 Off
9/30 Off
9/29 Yoga– 75 minutes
9/28 Off
9/27 Off
9/26 Yoga– 75 minutes
9/25 Off
9/24 Cross– 50 push ups/50 crunches–  00:06:16
9/23 Off
9/22 Hip Injury diagnosis 
9/21 Cross– 50 push ups/50 crunches– 00:07:18
9/20 Off
9/19 Yoga75 minutes
9/18 Off
9/17 Off
9/16 Off
9/15 Yoga75 minutes
9/14 Off
9/13 Yoga– 47 minutes
9/12 Yoga– 75 minutes
9/11 Off
9/10 Off
9/9 Yoga– 43 minutes
9/8 Yoga– 75 minutes
9/7 Run– 4.01 miles- 00:44:19 (easy)
9/6 Off
9/5 Off
9/4 Off
9/3 Off (hip)
9/2 Run– 8.08 miles- 01:03:03
9/1 Off
8/31 Run– 5.04 miles- 00:38:41
8/30 Off
8/29 Run– 2.61 miles- 00:29:13 (easy)
8/28 Run16.86 miles-02:51:09
8/27 Off
8/26 Run– 3.75 miles- 00:28:17
8/25 Off
8/24 Run– 5.31 miles- 00:48:33 (hill repeats)
8/23 Off
8/22 Off
8/21 Run– 7.23 miles- 00:56:07
8/20 Off
8/19 Off
8/18 Run2.06 miles- 00:17:29
8/17 Run5.03 miles- 00:39:35
8/16 Off
8/15 Off
8/14 Run– 15.27 miles- 02:14:25
8/13 Off
8/12 Off
8/11 Run– 3.44 miles- 00:24:08 (intervals)
8/10 Run– 1.01 miles- 00:08:41; Cross– 00:07:44 (84 push ups, 84 crunches); Run– 1.01 miles- 00:08:00
8/9 Run– 3.14 miles- 00:34:50 (easy)
8/8 Off
8/7 Run– 13.78 miles- 01:53:48
8/6 Off
8/5 Run– 6.15 miles- 00:50:59
8/4 Run– 2.76 miles- 00:19:18
8/3 Off
8/2 Off
8/1 Off (moving)
7/31 Off
7/30 Run– 1.01 miles- 00:08:36; Cross– 00:07:09  (80 pushups; 80 crunches); Run– 1.01 miles- 00:09:01
7/29 Run– 4.01 miles- 00:39:56 (intervals)
7/28 Off
7/27 Run– 1.01 miles- 00:09:33; Cross– 00:07:34 (80 push ups; 80 crunches); Run– 1.01 miles- 00:09:58
7/26 Run– 10.05 miles- 01:27:00
7/25 Off
7/24 Run– 1.00 miles ~00:13:26; Cross– 00:09:24 (100 push ups; 100 crunches); Run.89 miles- 00:09:37
7/23 Off
7/22 Run– 4.00 miles- 00:37:03 (hill repeats)
7/21 Run– 5.14 miles- 00:42:01
7/20 Off
7/19 Off
7/18 Run~1.01 miles- 00:07:32; Cross– 00:06:38 (75 push ups; 75 crunches); Run~ 1.02 miles- 00:09:13
7/17 Off
7/16 Off
7/15 Run– 3.56 miles- 00:34:06 (intervals)
7/14 Run– 1.01 miles- 00:08:16; Cross– 00:07:36 (75 push ups; 75 crunches); Run– 1.01 miles- 00:08:45
7/13 Off
7/12 Run8.07 miles- 01:02:35 // Run– 2.01 miles- 00:23:25 (easy)
7/11 Off
7/10 Run– 2.08 miles- 00:16:17
7/9 Off
7/8 Off
7/7 Run– 3.93 miles – 00:33:48 (hill repeats)
7/6 Off
7/5 Run7.15 miles- 01:00:50
7/4 Off
7/3 Run– 5.03 miles- 00:45:15
7/1 Run– ~2.68 miles- 00:20:28
6/30 Run– 2.25 miles- 00:18:39
6/29 Off
6/28 Off
6/27 Off (back)
6/26 Off (back)
6/25 Off
6/24 Off
6/23 Off
6/22 Off
6/21 Cross– 00:04:50 (60 push ups; 60 crunches); Run2.51 miles-  00:20:44
6/20 Yoga– 10 minutes
6/19 Off
6/18 Run– 3.13 miles- 00:22:55
6/17 Off
6/16 Cross– 00:04:27 (50 push ups; 50 crunches); Run– 3.16 miles- 00:24:59
6/15 Off
6/14 Run- 2.05 miles- 00:16:55
6/13 Run2.71 miles- 00:35:00
6/12 Off
6/11 Off
6/10 Off
6/9 Off
6/8 Off
6/7 Off
 6/6 Off
6/5 Off
6/4 Off
6/3 Run– ~2.0 miles- 00:20:32
6/2 Off
6/1 Cross– 10 minutes
5/30 Off
5/29 Run– 2.00 miles- 00:26:45 (easy)
5/28 Off
5/27 Run– ~5.40 miles- 00:41:20
5/26 Off
5/25 Run– 10.30 miles- 01:23:25
5/24 Off
5/23 Run– 4.04 miles- 00:29:45 // Run– 2.01 miles- 00:23:33 (easy)
5/22 Cross– 32 minutes
5/21 Off
5/20 Run– 6.21- 00:47:37
5/19 Off
5/18 Off
5/17 Run– 6.16 miles- 00:56:16 (hamstrings); Run– 2.05 miles- 00:27:45 (easy)
5/16
5/15 Cross– 47 minutes
5/14 Run– 5.42 miles- 00:38:05
5/13 Off
5/12 Run2.22 miles- 00:15:03
5/11 Cross– 32 minutes
5/10 Off
5/9 Off
5/8 Off
5/7 Off
5/6 Off (plantar fasciitis?)
5/5 Run– 10.05 miles- 01:16:49
5/4 Run– 7.29 miles- 01:02:32 (intervals)
5/3 Run3.23 miles– 00:43:13 (easy)
5/2 Off
5/1 Off
4/30 Run– 6.12 miles- 00:43:03
4/29 Run– 8.03 miles- 00:58:34
4/28 Off
4/27 Off
4/26 Run– 20.07 miles- 02:45:16
4/25 Off
4/24 Run5.02 miles- 00:35:23
4/23 Off
4/22 Off
4/21 Run– 10.02 miles- 01:29:33
4/20 Run– 6.13 miles- 00:43:55
4/19 Off 
4/18 Pin Down Bladder Cancer 5k– 00:20:10
4/17 Off
4/16 Run– 3.24 miles- 00:27:22 
4/15 Off
4/14 Off
4/13 Cross– 26 minutes
4/12 Run– 8.06 miles- 00:59:17
4/11 Off
4/10 Run3.14 miles- 00:21:20
4/9 Off
4/8 Off
4/7 Run– 7.07 miles- 00:57:42 (hill repeats)
4/6 Off
4/5 Run– 15.15 miles- 02:05:12
4/4 Off
4/3 Run– 5.04 miles- 00:38:14
4/2 Off
4/1 Run– 4.25 miles- 00:39:15 (treadmill intervals)
3/31 Off
3/30 Run6.13 miles- 00:44:06
3/29 Off
3/28 Off
3/27 Off
3/26 Off
3/25 Off
3/24 Run3.14- 00:28:03
3/23 Off
3/22 Run– 13.11 miles- 01:48:46
3/21 Off
3/20 Off
3/19 Run– 3.12 miles- 00:40:00 (treadmill; hill repeats)
3/18 Off
3/17 Cross- 28 minutes
3/16 Swim– 880 yards- 00:17:31; Swim– 200 yards– 00:06:15 (intervals)
3/15 Run– 10.00 miles- 001:14:43
3/14 Off
3/13 Swim880 yards- 00:25:36 // Run– 3.17 miles- 00:21:33
3/12 Off
3/11 Cross– 27 minutes
3/10 Run– ~3.0 miles~ 00:27:00 (treadmill; intervals) // Swim– 440 yards- 00:09:09; 200 yards– 00:05:52 (intervals)
3/9 Cross– 37 minutes
3/8 Run– 8.10 miles- 00:59:56
3/7 Off
3/6 Run– 3.12 miles- 00:40:20 (treadmill; hill repeats)
3/5 Off
3/4 Run2.45 miles- 00:22:40 (treadmill; intervals)
3/3 Run– 4.0 miles- 00:43:20 (treadmill; hill repeats)
3/2 Run– 3.12 miles- 00:23:25 (treadmill)
3/1 Off
2/28 Off
2/27 Off
2/26 Cross22 minutes (100 burpies); Run 3.0 miles- 00:29:35 (treadmill; intervals)
2/25 Off
2/24 Run– 3.12 miles- 00:25:12
2/23 Off
2/22 Off
2/21 Off
2/20 Run– 4.1 miles- 00:40:00 (treadmill; hill repeats)
2/19 Off
2/18 Off
2/17 Run– 3.11 miles- 00:30:00 (treadmill; intervals)
2/16 Run– 3.49 miles- 0025:51
2/15 Run– 3.13 miles- 00:22:18
2/14 Off
2/13 Off
2/12 Off
2/11 Off
 
2/10 Off
 
2/9 Off
 
2/8 Off
 
2/7 Off
 
2/6 Off
 
2/5 Off
 
2/4 Bike– 5.77 miles- 00:22:00 (stationary recumbent) 
 
2/3 Cross– 35 minutes
 
2/2 Off
 
2/1 Run– 8.04 miles- 01:01:36
 
1/31 Off
 
1/30 Off
 
1/29 Run6.19 miles- 00:44:2o
 
1/28 Swim– 660 yards- 00:14:44
 
1/27 Run– 6.35 miles- 00:54:52
 
1/26 Cross– 37 minutes
 
1/25 Off
 
1/24 Cross– 31 minutes; Bike– 6.33 miles- 00:20:00 (stationary)
 
1/23 Swim– 1,440 yards- 00:33:15
 
1/22 Run6.13 miles- 00:45:53
 
1/21 Off
 
1/20 Bike– 13.1 miles- 00:53:40
 
1/19 Cross– 39 minutes
 
1/18 Run– 9.42 miles- 01:21:31
 
1/17 Off
 
1/16 Swim– 1,200 yards- 00:29:17
 
1/15 Run– 6.13 miles- 00:45:27
  
1/14 Off
 
1/13 Off
 
1/12 Cross– 30 minutes
 
1/11 Run– 8.07 miles- 001:00:59
 
1/10 Bike– 6.89 miles- 00:32:35
 
1/9 Run 6.02 miles– 00:50:51
 
1/8 Swim640 yards– 00:25:17
 
1/7 Cross– 34 minutes
 
1/6 Off
 
1/5 Swim– 440 yards- 00:09:22 // Cross– 35 minutes
 
1/4 Run– 4.01 miles- 00:31:31
 
1/3 Off
 
1/2 Off
 
1/1 Off
 
12/31 Off
 
12/30 Off (sick)
 
12/29 Off (sick)
 
12/28 Off (sick)
 
12/27 Jog1.93 miles- 00:30:00 (easy)
 

12/26 Off 12/25 Run– 6.15 miles- 00:43:33

12/24 Run– 5.11 miles- 00:36:46

12 /23 Off

12/22 Off

12/21 Roosevelt Island Hot Chocolate 5k- 00:20:19

12/20 Off

12/19 Run– 5.22 miles- 00:51:00

12/18 Off

12/17 Off

12/16 Off

12/15 Run– 14.71 miles- 02:13:00

12/14 Off

12/13 Off

12/12 Run– 6.0 miles- 01:09:00 (intervals; treadmill)

12/11 Off

12/10 Off

12/9 Cross41 minutes

12/8 Off

12/7 Run12.04 miles- 01:35:28

12/6 Cross46 minutes

12/5 Off

12/4 Off

12/3 Off

12/2 Run4.62 miles- 00:38:50 (hill repeats)

12/1 Cross42 minutes

11/30 Run10.07 miles- 01:22:49

11/29 Off

11/28 Off

11/27 RunProspect Park Turkey Trot- 00:36:42 (5 miles)

11/26 Off

11/25 Run3.12 miles- 00:29:47 (easy)

11/24 Cross41 minutes

11/23 Off 11/22 ~6.00 miles ~ 00:54:00

11/21 Off

11/20 Run5.03 miles-  00:38:15

11/19 Cross41 minutes

11/18 Run6.63 miles- 01:05:48 (track repeats)

11/17 Cross43 minutes

11/16 Off

11/15 Run8.01 miles- 01:08:31

11/14 Cross- 41 minutes

11/13 Run5.05 miles- 00:36:20

11/12 Cross43 minutes

11/11 Run4.12 miles- 00:32:39 (hill repeats)

11/10 Cross41 minutes

11/9 Off

11/8 Run5.03 miles- 00:39:13

11/7 Off

11/6 Off

11/5 Off

11/4 Off

11/3 Off

11/2 RunNYC Marathon 03:38:09

11/1 Off

10/31 Off 10/30 Run4.04 miles- 00:35:17 10/29 Off 10/28 Run5.51 miles- 00:47:51 10/27 Off 10/26 Off 10/25 Run13.13 miles- 01:54:03 10/24 Off 10/23 Run3.93 miles- 00:37:10 (hill repeats) 10/22 Off 10/21 Off 10/20 Off 10/19 Off 10/18 Run21.03 miles- 03:04:53 10/17 Off 10/16 Run3.99 miles- 00:38:22 (hill repeats) 10/15 Off 10/14 Run6.18 miles00:43:42 10/13 Off 10/12 Off 10/11 Run17.15 miles- 02:28:01 10/10 Off 10/9 Off 10/8 Run4.03 miles- 00:37:52 (hill repeats) 10/7 Off 10/6 Off 10/5 Cross29 minutes 10/4 Run3.27 miles- 00:24:18 10/3 Off 10/2 Off 10/1 Off 9/30 Off 9/29 Off 9/28 MightyMan Montauk Half Iron- 06:09:23 9/27 Off 9/26 Off 9/25 Off 9/24 Off 9/23 Run8.11 miles- 01:00:54 9/22 Bike18.16 miles- 00:01:09 9/21 Off 9/20 Off 9/19 Off 9/18 Off 9/17 Off 9/16 Off 9/15 Run6.08 miles- 00:44:06 (midway break) 9/14 Swim1,760 yards- 00:36:32 9/13 Off 9/12 Off 9/11 Off 9/10 Off 9/9 Off 9/8 Run10.59 miles- 01:18:03 9/7 Off 9/6 Off 9/5 Swim2,640 yards-  01:00:49 9/4 Off 9/3 Bike54.50 miles- 02:54:24 9/2 Swim1,320 yards- 00:28:54 // Bike24.23 miles- 01:15:31 9/1 Run13.3 miles- 01:58:00 8/30 Off 8/29 BRICK- Bike60.01 miles- 03:47:57; Run10.20 miles- 01:29:23 8/28 Swim1,784 yards- 00:36:36 8/27 Run10.85 miles- 01:26:33 8/26 Run4.97 miles- 00:36:37 8/25 Bike24.23 miles- 01:17:25 // Swim1,364 yards- 00:37:03 8/24 Off 8/23 Run20.06 miles- 02:49:07 8/22 Off 8/21 Off 8/20 Bike24.21 miles-  01:14:50 8/19 BRICK- Bike24.2 miles- 01:15:48; Run3.2 miles- 00:22:23 8/18 Off 8/17 Off 8/16 Off 8/15 Run18.02 miles- 02:33:37 8/14 Bike18.14 miles- 01:00:29 8/13 Run7.03 miles- 01:00:58 // Swim2,200 yards-  00:47:56 8/12 Bike42.4 miles- 00:27:17 (raining) 8/11 Bike12.13 miles- 00:37:22 // Swim1,360 yards- 00:29:56 8/10 Off 8/9 BRICK- Bike24.24 miles- 01:16:31 ; Run5.92 miles- 00:45:11 8/8 Bike12.1 miles- 00:57:39 (easy) 8/7 Run16.71 miles- 02:13:46 8/6 Off 8/5 Bike24.28 miles- 01:12:28 8/4 Cross250 Ab reps– 00:19:55 8/3 Run3.15 miles- 00:22:29 8/2 Bike18.25 miles- 00:59:42 8/1 Swim3,080 yards- 01:09:56 7/31 Bike8.18 miles- 00:52:46 (easy/trail) // Run3.12 miles- 00:36:18 (easy/beach) 7/30 Bike8.40 miles- 01:04:42(easy/ trail) 7/29 Run– 14.17 miles- 02:06:50 (trail) // Swim~440 yards 7/28 Bike20.07 miles~ 01:50:37 (easy) 7/27 Run– 5.00 miles-  00:35:57 7/26 Off 7/25 Ride– 18.2 miles- 01:00:24 7/24 Run4.19 miles- 00:35:09 // 7/25 Swim1,320 yards- 00:40:24 7/23 Bike– 12.2 miles- 00:41:35 (fartleks) 7/22 Run– 11.01 miles- 01:28:31 7/21 Swim440 yards-00:09:47 (full wetsuit); 1,760 yards– 00:44:16 7/20 Off 7/19 BRICK- Bike34.4 miles-02:12:59; Run5.08 miles-00:38:50 7/18 Swim2,640 yards-01:05:46 7/17 Bike12.16 miles-00:36:29 7/16 Off 7/15 Swim1,300 yards- 00:43:36 (intervals) {3×100’s; 4×80’s; 5×60’s; 6×40’s; 7×20’s} 7/14 Run12.35 miles-01:43:05 7/13 Off 7/12 Swim 1,240 yards– 00:39:40 (drills) 7/11 Bike30.42 miles-01:37:11 7/10 Run 6.10 miles-00:57:49 (track intervals){2×800’s; 3×600’s; 4×400’s; 5×200’s; 5×100’s) 7/9 Swim2,200 yards-00:50:06 7/8 Bike11.90 miles-00:40:03 (hill repeats) 7/7 Run10.05 miles-01:31:07 7/6 Off 7/5 Bike24.39 miles- 01:21:18 7/4 Run5.54 miles-00:45:07 (bridge repeats) 7/3 Swim1,760 yards-00:39:07 7/2 Swim1,320 yards-00:31:32 7/1 Bike12.19 miles-00:36:47 6/30 Run5.85 miles-00:43:00 6/29 Off (moving) 6/28 Off (moving) 6/27 Off (moving) 6/26 Off 6/25 Run7.33 miles- 01:01:56 (track repeats) 6/24 Bike12.20 miles-00:37:21 // Cross23 minutes(row) 6/23 Run8.17 miles- 01:06:19 6/22 Off 6/21 Bike14.2 miles- 00:48:55 (easy)(crash) 6/20 Cross20 minutes 6/19 Cross120 push ups; 120 ab reps-00:11:04 // Bike6.15 miles-00:19:43 (fartleks) 6/18 Run5.84 miles-00:54:32 (hill repeats) 6/17 Swim1760 yards-00:52:06 6/16 Run6.15 miles-00:48:12 6/15 Off 6/14 Bike17.40 miles-00:58:35 6/13 Swim1320 yards-00:28:55 6/12 Run3.87 miles- 00:32:20 (hill repeats) 6/11 Cross100 push ups; 100 Ab Reps; 100 Calf Raises (r)// Bike6.15 miles-00:18:41 6/10 Swim880 yards-00:20:22 6/9 Run5.0 miles- 00:37:47 6/8 Off 6/7 Flat as a Pancake Triathlon-01:12:39 6/6 Off 6/5 Bike6.22 miles-00:24:43 (easy) 6/4 Cross200 Ab reps-00:13:49 // Swim960 yards-00:25:30 6/3 Cross200 Ab reps-00:10:26, Run2.11 miles- 00:16:28 6/2 Off 6/1 Off (hike ~7 miles) 5/31 Off (tennis ~2.5 hrs) 5/30 Swim440 yards-00:09:19; Cross00:18:33 // 5/29 Bike12.17 miles-00:38:05 5/28 Swim– 880 yards- 00:18:46 5/27 Cross250 Ab reps- 00:18:37 //Run4.00 miles- 00:30:46 5/26 Swim ~ 880 yards ~ 00:18:00 (open water) 5/25 Bike– 12.20 miles-00:37:58 5/24 Run2.2 miles-00:23:59  (intervals) 5/23 Bike6.09 miles-00:21:02 (fartleks); // Swim440 yards-00:08:24 (hard) + 440 yards-00:11:20 (easy) 5/22 Off 5/21 Off 5/20 Run5.0 miles- 00:40:28 5/19 Swim1,320 yards-00:32:54 5/18 Bike18.25 miles-01:01:42 5/17 Off 5/16 Off (injury) 5/15 Off (injury) 5/14 Bike6.1 miles- 00:21:54 (fartleks) 5/13 Swim880 yards- 00:19:03 // Lift31 minutes 5/12 Run4.07 miles- 00:31:28 5/11 Bike12.17 miles-00:37:58 5/10 Off 5/9 Off (basketball- 40 minutes) 5/8 Lift31 minutes 5/7 Swim880 yards-00:17:58 5/6 Bike– 12.15 miles- 00:38:38 5/5 Swim660 yards-00:17:52 5/4 CAMBA Healthy Way 5k- 00:22:13 5/3 Off 5/2 Cross Train25 minutes 5/1 Swim880 yards- 0:20:38 4/30 Run1 mile-00:07:02 (treadmill); Cross Train35 minutes 4/29 Swim960 yards-00:22:10 4/28 Run3.00 miles- 00:23:10 4/27 Bike18.27 miles-01:02:31 4/26 4/25 Swim880 yards-00:20:15 // Run1 mile-00:08:10 (treadmill); Cross Train25 minutes 4/24 Off 4/23 Off 4/22 Run2.02 miles-00:17:38 4/21 Off 4/20 Bike15.97 miles- 01:16:12 4/19 Off (walk- 4.5 mi) 4/18 Swim880 yards-00:21:31 4/17 Run1 mile00:09:00 (treadmill); Cross Train27 minutes 4/16 Off 4/15 Cross33 minutes 4/14 Cross Train20 minutes  // Run1.25 miles-00:11:05 4/13 Off 4/12 Off 4/11 Off 4/10 Off 4/9 Off 4/8 Off Cross Train31 minutes 4/7 Off 4/6 Off 4/5 Off 4/4 Cross Train44 minutes 4/3 Off 4/2 Cross Train26 minutes 4/1 Off 3/31 Cross Train– 31 minutes 3/30 Off 3/29 Cross Train20 minutes 3/28 Off 3/27 Off 3/26 Off 3/25 Off 3/24 Off 3/23 Off 3/22 Off 3/21 Off 3/20 Off 3/19 Off 3/18 Off 3/17 Off 3/16 Off 3/15 Off 3/14 Off 3/13 Off 3/12 Off 3/11 Off 3/10 Off 3/9 Off 3/8 Bike24.37 miles-01:23:48 3/7 Off 3/6 Off 3/5 Run2.41 miles-00:24:40 (intervals) 3/4 Cross27 minutes 3/3 Swim880 yards- 00:21:39 3/2 Run3.2 miles-00:25:23 3/1 Bike18.32 miles-01:04:27 2/28 Off 2/27 Cross00:35:49 2/26 Off 2/25 Cross00:12:44(105 push ups; 105 sit ups) 2/24 Run3.14 miles-00:26:10 2/23 Off 2/22 Bike12.07 miles-00:42:59 2/21 Off 2/20 Cross30 minutes 2/19 Off 2/18 Swim– 880 yards00:20:11 2/17 Run4.46 miles-00:39:00 2/16 Off 2/15 Off 2/14 Off 2/13 Cross24 minutes 2/12 Run2.0 miles-00:17:53 2/11 Off 2/10 Off 2/9 Stretch/Yoga29 minutes 2/8 Off 2/7 Off 2/6 Off 2/5 Off 2/4 Off 2/3 Off 2/2 Off 2/1 Off 1/31 Off 1/30 Off 1/29 Off 1/28 Off 1/27 Off 1/26 Off (Snowboard) 1/25 Off (Snowboard) 1/24 Off 1/23 Swim1,320 yards-00:32:49 1/22 Stretch/Yoga– 26 minutes 1/21 Swim1,120 yards-00:27:05 // Cross00:17:50 (30 muscle ups (pull up + dips); 21 clean and jerk (95lbs.); 50 sit ups (incline bench) 1/20 Bike6.18 miles- 00:21:35 // Run3.57 miles-00:26:50 1/19 Off 1/18 Run12.18 miles-00:43:31 1/17 Stretch/Yoga35 minutes //  Run3.84 miles00:31:01 1/16 Swim1,120 yards-00:27:28 // Cross00:17:28 (15-9-7-5-3-1: 135lb. assisted back squat, 135lb. deadlift; 95lb. push press) 1/15 Swim1,000 yards-00:20:59 // Run3.51 miles-00:27:16 1/14 Cross00:28:48; (21-15-9-7-5-3-1: Back Extensions, Incline Situps, 25 lb overhead squat- 00:13:03) / (5 rounds: 135 lb. farmer’s walk, 20 sit ups- 00:11:26) / (5 reps; 60lbs; 55lbs; 50lbs; 45lbs; 40lbs; 35lobs; 30lbs; free weight press- 00:04:19) // Stretch/Yoga41 minutes 1/13 Stretch/Yoga35 minutes 1/12 Off (+sick) 1/11 Stretch/Yoga17 minutes 1/10 Cross00:35:20 1/9 Swim880 yards-00:19:26 1/8 Off 1/7 Cross00:43:49 1/6 Swim880yards-00:21:27 1/5 Off 1/4 Run8.41 miles-01:16:01 1/3 Cross00:26:26(100 chair dips; 200 crunches; 100 push ups) 1/2 Off 1/1 Run4.99 miles-00:42:59 (intervals) 2014 12/31 Ride12.19 miles-00:43:10 12/30 Run5.27 miles-00:39:51 12/29 Off 12/28 Run4.1 miles-00:27:43; Walk2.7 miles 12/27 Off 12/26 Run5.04 miles-00:35:02 12/25 Off 12/24 Off (sick) 12/23 Run5.10 miles-00:54:34 (intervals) 12/22 Off 12/21 Nike #FlashRun-8.72 miles-01:11:08 12/20 Off 12/19 Cross35 minutes 12/18 Run~ 3.73 miles (intervals) 12/17 Cross47 minutes 12/16 Run~ 2.0 miles ~ 00:14:00 + Run3.71 miles~ 00:29:51 12/15 Roosevelt Island Hot Chocolate 5k-00:21:44 12/14 Off 12/13 Run2.97 miles-00:27:05 (easy) 12/12 Cross45 minutes 12/11 Run3.89 miles-00:37:09 (intervals) 12/10 Cross39 minutes 12/9 Run– 6.74 miles-00:59:42 12/8 Off 12/7 Run– 8.7 miles-01:13:10 12/6 Cross50 minutes 12/5 Off 12/4 Run– 4.74 miles-00:45:18 (intervals) 12/3 Cross40 minutes 12/2 Run6.44 miles-00:56:41 12/1 Off 11/30 Run– 8.01 miles- 00:56:51 11/29 Off 11/28 Off 11/27 Run3.07 miles-00:36:21 (intervals) 11/26 Off 11/25 Run4.96 miles-00:45:25 11/24 Off 11/23 Run3.20 miles-00:22:32 11/22 Off 11/21 Off 11/20 Off 11/19 Swim~ 25 minutes 11/18 Off 11/17 Run3.5 miles (beach run) 11/16 Off 11/15 Off 11/14 Off 11/13 Run3.87 miles– 00:49:15 (intervals) 11/12 Off 11/11 Off 11/10 Off 11/9 Trenton Double Cross Half Marathon:01:40:28 11/8 Off 11/7 Run2.00 miles-00:16:45 11/6 Off 11/5 Off 11/4 Off 11/3 Run3.03 miles-00:20:50 11/2 Cross Train00:11: 17 (100 sit ups; 100 push ups) 11/1 Run5.15 miles-00:39:49 10/30 Off 10/29 Run3.06 miles-00:32:21 (intervals) 10/28 Off 10/27 Run5.05 miles-00:37:12 10/26 Off 10/25 Run11.01 miles- 01:24:05 (incident) 10/24 Run4.09 miles-00:32:12 (partial hill repeats) 10/23 Off 10/22 Run5.01 miles-00:37:28 10/21 Cross00:18:56 (175 push ups; 175 sit ups) 10/20 Off 10/19 Bike25.56 miles-01:26:01 10/18 Run– 8.0 miles- 0:59:52 10/17 Off 10/16 Swim2200 yards-00:53:00 10/15 Run2.97 miles-00:30:47 (intervals) 10/14 Off 10/13 Cross00:21:01(150 push ups; 150 sit ups) 10/12 Off 10/11 Cross00:12:01(100 push ups; 100 sit ups) 10/10 Run10.00 miles-01:17:50 10/9 Off 10/8 Run20.01 miles-01:09:11 10/7 Run5.05 miles-00:38:29 10/6 Cross00:27:23 10/5 Run8.00 miles-01:06:32 10/4 Swim1320 yards- 00:33:21 10/3 Bike 14.00 miles-00:47:05 10/2 Off 10/1 Run3.62 miles (intervals)- 00:37:12 9/30 Run4.03 miles- 00:32:36 9/29 Cross00:25:00 9/28 Run3.3 miles-00:26:18 9/27 Off 9/26 Off 9/25 Off 9/24 Off 9/23 Off 9/22 Six Flags Great Adventure Triathlon- 02:47:52 (.9mi  swim, 25mi bike, 10k run) 9/21 Off 9/20 Bike12.19 miles (easy)- 00:54:06 9/19 Swim1320 yards-  00:34:40 9/18 Run5.06 miles-00:39:19 99/17 Bike20.14 miles- 01:08:38 9/16 Swim1760 yards-00:40:57 9/15 Off 9/14 Run10.00 miles-01:15:51 9/13 Swim– 1400 yards-00:38:01 (200×7)(alt. paddles+ buoy; free) // Cross00:28:50(resistance band- 500 reps) 9/12 Cross00:15:52 (Dips/Push Ups- 160; Ab Reps- 160) 9/11 Off 9/10 Bike50.72 miles- 02:41:20 9/9 Off 9/8 BRICK: Bike18.22 miles-00:56:40; (10 mi trans) Run4.01 miles-00:30:36 9/7 Cross00:16:40 (Dips/Push Ups- 150; Ab Reps- 150) 9/6 Bike38.89 miles-02:07:45 9/5 Swim1440 yards-00:38:53 (intervals) // Run– 4.02 miles-00:33:02 (intervals) 9/4 Off 9/3 Swim1760 yards-00:41:15 (pull buoy, paddles) // Run8.12 miles-01:02:58 9/2 Bike24.00 miles-01:27:57 (intervals) 9/1 Off 8/31 Bike20.15 miles-01:21:41 8/30 Run5.00 miles-00:39:11 8/29 Bike18.63 miles-00:56:08 8/28 Row6,412m-00:30:00 8/27 Cross00:17:28(Dips- 70; Ab Reps- 140; Push Ups- 70) // Run1 mile (easy)- 00:08:35 8/26 Off 8/25 Mossman Triathlon- 02:32:55 (.9mi  swim, 25mi bike, 10k run) 8/24 Off 8/23 Bike~11.3 miles(easy)- 01:08:20 8/22 Cross00:21:44// Run5k (easy)- 00:35:02 8/21 Off 8/20 Bike– 18.45 miles-00:54:30 8/19 Swim~1350 yards (open water)- 00:35:28 8/18 Run7.42 miles- 00:59:11 8/17 Off 8/16 Swim– 2200 yards- 00:52:17 // Bike44.44 miles- 02:28:56 8/15 Off 8/14 Run11.20 miles-01:29:11 8/13 Swim– 1280 yards-00:38:32 (intervals) // Cross Train00:20:36 8/12 BRICK- Bike18.32 miles- 00:55:40 (11 min. trans); Run4.0 miles- 00:31:41 8/11 Off 8/10 Swim– 2640 yards-00:59:08 8/9 Bike36.75 miles-02:03:55 8/8 Swim1760 yards-00:38:27 // Run9.5 miles-01:13:00 8/7 Cross Train00:21:58 8/6 Off 8/5 Hike10.21 miles~ 03:29:26/ 05:12:10; {1,479 ft} (including 3 mi. run) 8/4 Bike– 24.34 miles-01:40:13 (intervals + easy) 8/3 Off 8/2 BRICK- Bike24.5 miles-01:15:33 (10 min trans); Run5.25 miles-00:44:40 8/1 Swim1320 yards-00:30:23 7/31 Run~ 7.0 miles-00:55:20 // Cross Train00:25:37 7/30 Swim1240 yards-00:38:18 (intervals) 7/29 Bike26.14 miles-01:27:39 7/28 Off 7/27 Swim2640 yards-01:07:15 7/26 Cross Train00:24:05// Bike38.44 miles-02:06:45 7/25 Run4.26 miles-00:40:15 (intervals) 7/24 Swim1760 yards-00:38:49 7/23 Run9.25 miles-01:14:31 7/22 Off (moving help) 7/21 Bike25.97 miles- 01:44:25 (hill repeats- 15) 7/20 Cross Train00:27:25 7/19 Off 7/18 Run7.0 miles-01:01:00 7/17 Swim– 1760 yards-00:55:45 // Cross Train– 00:35:12 7/16 BRICK-  Bike– 18.56 miles-00:55:48 (10 min trans); Run– 4.14 miles-00:34:40 7/15 Bike26.14 miles-01:39:55 // Swim1100 yards-00:36:44 (intervals) // Bike14.07 miles-00:51:54 7/14 Off 7/13 Bike31.40 miles-01:45:02 7/12 Swim– 2640 yards- 01:11:08 7/11 Run3.85 miles-00:36:33 (intervals) // Cross Train00:28:47 7/10 Swim1320 yards-00:29:55 7/9 Cross Train00:28:26  // Bike14.08 miles-00:51:30 (intervals)(3 sets flying 40’s x10) 7/8 Run5.18 miles-00:43:38 7/7 Off 7/6 Swim~ 1760 yards (open water)- 00:52:16 7/5 Run8.52 miles-01:10:40 // Walk3.2 miles 7/4 Swim~ 880 yards(open water)- 00:26:20 7/3 Fran00:26:28 (95 lb thruster; pull-ups)(21-15-9)// Abs100 reps(00:06:16) // Bike32.36 miles-01:56:20 (1 lap easy; 4 tempo) 7/2 Run3.5 miles(easy)- 00:34:28 7/1 Swim1040 yards(easy)- 00:34:17 6/30 Abs250 reps-00:18:56 6/29 Birchwood Lake Triathlon! – 01:24:12(.5mi swim; 13.09 mi. ride; 5k run) 6/28 6/27 Off 6/26 Run3.12 miles-00:24:24 6/25 Bike26.27 miles-01:36:27 6/24 Elizabeth– (mod.)- 00:14:17(115 lb. clean; dips)(21-15-9); Cross Training16 minutes 6/23 Off 6/22 Run7.5 miles- 01:09:51 // Swim1 mile-00:50:15 (open water) 6/21 Bike26.26 miles-01:25:50 6/20 Swim1200 yards-00:25:44 6/19 Off 6/18 Jack5 rounds-(10x 115lb. push press; 10 x 55lb. dumbbell swing; 10 x 24″ box jump)(20 min AMRAP); Abs– 150 reps-00:06:17 // Run3.2 miles-00:28:33 (intervals) 6/17 Swim1400 yards-00:26:26 (intervals) 6/16 Bike64.01 miles-03:55:34 6/15 Swim2200 yards-00:55:54 6/14 Bike20.14 miles-01:11:59 // Run3.15 miles-00:24:15 6/13 Angie00:27:39 (mod.) (100 dips; 100 push ups; 100 sit ups; 100 squats) 6/12 Swim– 1680 yards-00:40:56 // Bike15.31 miles-01:07:23 (hill repeats; 10x harlem hill (3x out of saddle) 840′) 6/11 Off 6/10 Abs500 reps(20 lb.) 6/9 Run7.7 miles-01:17:10 6/8 Home Tri01:58:12 (long transitions included) (Row5,000 meters-00:20:52; Bike– 12.18 miles-oo:37:45; Run4.0 miles00:30:37) 6/7 Off 6/6 44 best circuit20 minutes (abridged) (mountain climbers x10; dragon walks x10; frozen v-sit 2 x30  sec; spider man push up x10; hindu push up x10; diamond push up x10; fingertip push up x10; clapping push up x10; chest tap push up x10; crucifix push up x10) 6/5 Abs300 reps(20 lb.) 6/4 Run3.00 miles-00:28:43 (intervals) 6/3 Filthy Fifty– (mod.)- 00:46:20 (24″ box jumps x50; jumping pull ups x50; 35 lb. kettle bell swing x50; walking lunge x50; knees to elbows x50; 45 lb. push press x50; wall balls x50; burpees x50; “single unders” x50) 6/2 Off (Birthday!) 6/1 Swim~1200 yards ~00:36:00 (open water) 5/31 Bike20.29 miles-01:12:50 (including mount/dismount practice) 5/30 Off 5/29 Cindy9 rounds– (5 pull ups; 10 push ups; 15 squats)(AMRAP; 20 minutes)- 00:19:34// Abs300 reps // Run– 3.12 miles- 00:28:49 (off-road) 5/28 Swim1200 yards- 00:30:46 (drills) 5/27 Bike51.53 miles-03:39:17 5/26 Run5.0 miles-00:46:48 5/25 Off 5/24 Swim1200 yards-00:30:45 (intervals) // Stationary Bike27.5 miles-01:30:00 5/23 Run3.24 miles-00:32:40 (intervals) 5/22 Swim2520 yards- 01:12:13 // Amanda– (mod) 00:18:28-(muscle ups; 115lb. snatch)(9-7-5)(m/u= pull up + dip); Suicides10 reps 5/21 Abs250 reps 5/20 Run10k– 00:57:23 5/19 Eva– (abridged/mod.)- 00:54:52 (800m run; 30 x 70lb. dumbell swings; 30 pull ups) x 3 rounds (no rep p/u) 5/18 Bike57.75 miles-04:00:53 5/17 Off 5/16 Swim1240 yards-00:31:13 5/15 Lynne– (mod)- 00:21:26 (135lb. bench (7); 8 pull ups) (140lb. bench (dumbbells) (3); 7 pull ups) (135lb bench (assist)(10); 6 pull ups) (135lb. bench (assist)(8); 6 pull ups) (135lb. bench (assist)(8); 6 pull ups) (135lb. bench (assist)(8); 5 pull ups) // Abs250 reps //Run– (off road) ~3 miles, 00:30:00 5/14 Swim1680 yards-00:39:13 // Kelly– 00:40:03 (400m run;  30 x 24″ box jump; 30 wallballs x 20lb.) x 5 rounds 5/13 Run4.0 miles-00:31:19 5/12 Off 5/11 Rest 5/10 Bike20.22 miles-01:08:07 // Linda– (mod)- 00:17:31 (deadlift 135lbs; bench 115lbs (assist); clean 95lbs)(10-9-8-7-6-5-4-3-2-1); Annie– (mod)- 00:13:47(“single-unders”; sit ups) (50-50, 50-40, 50-30, 50-20, 50-10) 5/9 Swim1200 yards-00:32:12 (120 yd w/u; 10x intervals (60-40); 80 yd c/d) // Run5.16 miles- 00:48:27 5/8 Karen00:13:02(150 wall-balls; 20 lbs.); Planks– 5 rounds (1 min on; 1 min off) 5/7 Grace– (modified)- 00:06:18 (30 reps, clean & jerk 115 lbs); Cross Training ~ 00:12:00 (4 rounds- 12 bar swings; 15 single leg extensions (90 lb); 10 weighted overhead situps (35 lb) // Swim2160 yards-00:52:00 5/6 Abs500 reps 5/5 RACE! CAMBA Healthy Way 5k- 00:21:57 //Bike32.32 miles- 01:59:15 5/4 Cross Training00:23:58 (Pull Ups, Dips, Push Ups)(21-15-9) 5/3 Swim1840 yards-00:52:52 // Abs500 reps 5/2 Jackie00:17:16-(1,000m row; 45lb thrusters- 50 reps; pull ups- 30 reps) // Sit-Ups100 //  Bike13.99 miles-00:49:03 (intervals) 5/1 Rest 4/30 Helen– (modified- kb= dumbbell)- 00:21:11 (3 rounds- 400m run; 55lb kb swing; 12 p/u); Sit Ups100 // Bike20.20 miles01:07:33 4/29 Swim1280 yards– 00:33:12 (drills) // Jog4.02 miles-00:42:23 4/28 Elizabeth– (Modified)- 00:14:06 (115lb clean; bar dips)(21-15-9); Michael– 00:32:44(800m run; 50 back extensions; 50 sit ups x 3rounds) 4/27 Bike38.29 miles-02:27:11 4/26 Swim1240 yards-00:32:59 (200 yd w/u; 12x intervals (40-40); 80 yd c/d) // Ryan– (Modified- 1 p/u + 1 dip= 1 m/u)- 00:24:46(5 rounds- 7 muscle ups; 21 burpees) 4/25 Abs500 reps // Alter G3.78 miles(75%; 1% incline; intervals)- 00:30:00 4/24 Swim1680 yards-00:47:17 4/23 Run3 miles- 00:25:26 4/22 Abs250 reps(rest day) 4/21 Jack5 rounds(10x 115lb push press; 10x 55lb kettle bell swing; 10x 24″ box jump– AMRAP 20min) // Bike26.32 miles-01:44:41 4/20 Abs500 reps 4/19  Bike20.22 miles– 01:11:33 // 4/20 Run3.12 miles-00:27:14 4/18 Swim1680 yards– 00:3800 4/17 J.T.– (Modified- inclu. hspu no reps) 00:25:42- Hand Stand Push Ups; Bar Dips; Push Ups (21-15-9) // Calf Reps60// Abs500 reps 4/16 Bike32.45 miles-01:55:17 4/15 Swim1200 yards-00:32:30 (drills) 4/14 Fight Gone Bad(Modified- wall balls + rest)- 258 (3 Rounds x 1 min each- 11 lb. wall balls, 75 lb. sumo deadlift high pulls, 20″ box jumps, 75 lb. push press, row)- 00:24:15 (30-15-15-15-18; 25-10-16-15-17;  20-13-16-15-18) // Run3.22 miles-00:28:31 4/13 Bike26.27 miles-01:33:40 4/12 Swim1200 yards-00:32:00 4/11 Run2.64 miles (incl. 10 sets stair reps)- 00:28:20 4/10 Off 4/9 Fran– (Modified) 00:29:57 (95 lb. Thrusters, Pull Ups) (21- 15 – 9) (54 lb assist latter two) 4/8 Swim800 yards- 00:18:24 // Run– 2.64 miles(incl. 10 sets stair reps)- 00:30:19 4/7 Bike26.26 miles-01:42:36 4/6 Angie (Modified)- 00:32:06 (100 chair dips; 100 push ups; 100 sit ups; 100 squats) 4/5 Bike7.95 miles-00:34:42 4/4 Run5k– 00:27:07 4/3 Ab Reps200 // Diane (Abridged; Modified)- 00:19:43 (135 lb. deadlifts; handstand pushups- 21-12 / 15-12 / 9-3); Calf Raises30, Push Ups30 4/2 Off 4/1 Swim800 yards 00:19:25; Jog2 miles

 3/31 Chelsea (Abridged; Modified)- 00:13:23 (5 pulls ups (50 lb. assist); 10 push ups; 15 squats- 10 sets); Ab Reps100 (various)
 
3/30 Bike26.14 miles-01:43:20
 
3/29 Jog2.0 miles
 
3/28 Run2.18 miles– 00:22:40
 
3/27 Barbara (Abridged; Modified)- 00:27:03 (20 chair dips; 30 push ups; 40 crunches; 50 squats- 3 sets)
 
3/26 Off
 
3/25 Basketball
 
3/24 Bike14.07 miles-00:55:00
 
3/23 Off
 
3/22 Off
 
3/21- Basketball
 
3/20 Off
 
3/19 Jog 2 miles
 
3/18 Off
 
3/17 Run– 2.0 miles- 00:19:08
 
3/16 Off
 
3/15 Off
 
3/14 Off
 
3/13 Off
 
3/12 Off
 
3/11 Off
 
3/10 Off
 
3/9 Alter-G– 3.7 miles (00:30:00- 75%)
 
3/8 Off
 
3/7 Off
 
3/6 Off
 
3/5 Off
 
3/4 Off
 
3/3 Off
 
3/2 Off (Snowboarding)
 
3/1 Off
 
2/28 Off
 
2/27 Off
 
2/26 Off
 
2/25 Off
 
2/24 Off
 
2/23 Off
 
2/22 Cardio Video20 minutes;Push-ups100; Sit-ups100
 
2/21 Alter G3.1 miles– 30 minutes (50%-65%)
 
2/20 Off
 
2/19 Off
 
2/18 Walk6.15 miles- 01:35:00 minutes
 
2/17 Alter G2.9 miles30 minutes (60%)
 
2/16 Basketball; Weight Training25 minutes
 
2/15 Weight Training39 minutes
 
2/14 Off
 
2/13 Alter-G2.6 miles- 30 minutes(55%)
 
2/12 Off (Basketball)
 
2/11 Off
 
2/10 Alter-G2.6 miles- 30 minutes (50%)
 
2/9 Weight Training30 minutes
 
2/8 Off
 
2/7 Off
 
2/6 Alter-G2.5 miles– 30 minutes (40%)
 
2/5 Off
 
2/4 Off
 
2/3 Weight Training53 minutes
 
2/2 Off
 
2/1 Off
 
1/30 Off
 
1/29 Off
 
1/28 Off
 
1/27 Off (Snowboard)
 
1/26 Off (Snowboard)
 
1/25 Off
 
1/24 Alter- G2 miles– 00:25:00 (20%)
 
1/23 Off
 
1/22 Off
 
1/21 Elliptical2.5 miles– 00:20:00; Stationary Bike5.8 miles-00:20:00
 
1/20 Weight Training42 minutes
 
1/19 Walk3 miles– 00:52:00
 
1/18 Off
 
1/17 Weight Training40 minutes
 
1/16 Off
 
1/15 Weight Training45 minutes
 
1/14 Off
 
1/13 Swim840 yards-00:20:09
 
1/12 Weight Training 40 minutes
 
1/11 Off
 
1/10 Off
 
1/9 Off
 
1/8 Off
 
1/7 Off
 
1/6 Off
 
1/5 Off
 
1/4 Off
 
1/3 Off
 
1/2 Off (Calf)
 
1/1 Off
 
2013
 
12/31 Off
 
 12/30 Spin45 minutes
 
12/29 Weight Training35 minutes
 
12/28 Stationary Bike7.5 miles-00:27:30
 
12/27 Weight Training36 minutes
 
12/26 Off
 
12/25 Off
 
12/24 Off
 
12/23 Off
 
12/22 Off
 
12/21 Swim1200 yards-00:29:35
 
12/20 Weight Training45 minutes
 
12 /19 DVD Circuit20 minutes
 
12/18 Swim1200 yards-00:24:30
 
12/17 Weight Training37 minutes
 
12/16 Swim1200 yards-00:27:21 minutes
 
12/15 Off
 
12/14 Swim– 1200 yards– 00:30:00 minutes
 
12/13 Weight Training29 minutes
 
12/12 Off
 
12/11 Swim- 800 yards- 00:19:27
 
12/10 Off
 
12/9 Weight Training38 minutes
 
12/8 Off
 
12/7 Off
 
12/6 Off
 
12/5 Weight Training- 30 minutes
 
12/4 Off
 
12/3 Off
 
12/2 Off
 
12/1 Off (sick)
 
11/30 Off
 
11/29 Swim 720 yards– 00:19:00
 
11/28 Swim1100 yards
 
11/27 Spin45 minutes
 
11/26 Spin- 45 minutes
 
11/25 Rowing Machine– 5,000 meters- 21 minutes; Weight Training20 minutes
 
11/24 Off
 
11/23 Off
 
11/22 Off
 
11/21 Weight Training- 45 minutes
 
11/20 Spin45 minutes
 
11/19 Off
 
11/18 Off
 
11/17 Off
 
11/16 Weight Training- 43 minutes
 
11/15 Spin45 minutes
 
11/15 Swim1280 yards-00:32:10
 
11/14 Spin- 45 minutes
 
11/13 Spin45 minutes
 
11/12 Spin45 minutes
 
11/11 Walk~6 miles
 
11/10 Bike32.37 miles- 01:51:54

11/9 Weight Training38 minutes 11/9 Swim880 yards00:19:50 11/8 Spin45 minutes 11/7 Spin45 minutes 11/6 Spin45 minutes 11/5 Off 11/4 Spin45 minutes 11/3 Off 11/2 Bike–  ~45 miles 11/1 Weight Training42 minutes;Bike~8.5 miles; (Stair climbing- Sandy relief!) 10/31 Spin45 minutes 10/30 Off 10/29 Weight Training46 minutes 10/28 Circuit DVDs20 minutes 10/27 Off 10/26 Bike7.98 miles(intervals) 10/25 Bike20.12 miles-01:10:41 10/24 Swim880 yards-00:22:22 10/24 Weight Training31 minutes 10/23 Off 10/22 Bike20.17 miles-01:07:32 10/21 Bike26.21 miles-01:34:39 10/20 Bike26.19 miles-01:30:51 10/19 Swim880 yards– 00:24:23 10/18 Weight Train48 minutes 10/17 Off 10/16 Water Run29 minutes 10/15 Bike20.14 miles-01:09:24 10/14 Off 10/13 Bike14.09 miles-00:51:58 10/12 Off 10/11 Bike14.06 miles-00:52:59 10/10 Swim600 yards 10/9 Weight Training43 minutes 10/8 Bike20.23 miles-01:06:17 10/7 Off 10/6 Bike- 32.37 miles-01:50:53 10/5 Bike8.04 miles-00:28:03 10/4 Off 10/3 Off 10/2 Off 10/1 Bike7.96 miles-00:28:52 9/30 Bike14.03 miles– 00:51:50 9/29 Weight Training53 minutes 9/28 Off 9/27 Off 9/26 Off 9/25 Off 9/24 Off 9/23 Off 9/22 Bike18.51 miles-01:44:45 9/21 Off 9/20 Off 9/19 Off 9/18 Off 9/17 Off 9/16 Bike30.58-01:36:35 9/15 Bike20.14 miles 01:21:12 9/14 Off 9/13 Bike20.08 miles- 01:09:06 9/12 Off 9/11 Off 9/10 Weight Training41 minutes 9/9 Bike39.18 miles-02:47:42 9/8 Bike14.02 miles-00:51:03 9/7 Off 9/6 Off 9/5 Off 9/4 Off 9/3 Bike60.11 miles-04:43:36 9/2 Off 9/1 Off 8/31 Bike50.26 miles-03:24:00 8/30 Off 8/29 Weight Training41 minutes 8/28 Off 8/27 Off 8/26 Off 8/25 Off 8/24 Bike54.84 miles-03:55:42 8/23 Off 8/22 Bike40.11 miles- 02:42:42 8/21 Swim840 yards-00:20:00 8/20 Off 8/19 Off 8/18 Off (Moving Day) 8/17 Off 8/16 Swim1280 yards-00:36:10 8/15 Off 8/14 Weight Training– 78 minutes 8/13 Bike39.81 miles- 02:39:31 8/12 Bike26.76 miles-01:30:39 8/11 Off 8/10 Bike49.06 miles-03:17:15 8/9 Swim1200 yards-33 minutes (intervals) 8/8 Bike39.84 miles02:43:50 8/7 Bike14.05 miles– 00:49:59 (intervals) 8/6 Swim1680 yards- 38 minutes 8/5 Off 8/4 Bike40.63 miles-02:54:04 8/3 Weight Training40 minutes 8/2 Bike14.04 miles- 00:49:51 8/1 Swim1240 yards-00:31:55 7/31 Off 7/30 Swim1200 yards- 00:31:00 7/29 Bike44.87-03:13:03 7/28 Off 7/27 Weight Training41 minutes 7/26 Bike14 miles 7/25 Off 7/24 Bike20.10 miles– 01:07:46 7/23 Swim990 yards 7/22 Off 7/21 Bike66.41 miles – 05:12:08

7/20 Swim– 3360 yards– 01:30:35
 
7/19 Run– 1.4 miles
 
7/18 Bike20.16 miles– 01:18:38
 
7/17 Off
 
7/16 Swim1320 yards– 00:35:35 (intervals)
 
7/16 Elliptical15 minutes; Treadmill1 mile; Weight Training25 minutes
 
7/15 Swim2000 yards– 00:56:24; Bike13.94 miles– 00:55:16 (intervals)
 
7/14 Off
 
7/13 Swim840 yards- 00:30:00; Bike  44.04 miles
 
7/12 Elliptical15 minutes; Treadmill .25 miles; Weight Training– 40 minutes
 
7/11 Rowing Machine25 minutes
 
7/10 Bike20.15 miles-01:09:46
 
7/9 Swim 1760 yards
 
7/9 Elliptical15 mins; Treadmill– 1.5 miles- 00:14:30; Weight Training31 minutes
 
7/8 Off
 
7/7 Bike38.38 miles– 02:20:44
 
7/6 Swim 2200 yards– 01:13:36; Bike14.05 miles– 00:55:22 (intervals)
 
7/5 Off
 
7/4 Cardio/Circuit Training30 minutes (DVDs); Run 1 mile
 
7/3 Swim1080 yards- 00:28:39 (intervals)
 
7/3 Cycling26.19 miles- 01:39:31
 
7/2 Swim1680 yards– 00:38:01
 
7/1 Beach Run.5 miles
 
6/30 Cycling19.96 miles– 01:11:57
 
6/29 Swim2400 yards– 01:15:49
 
6/28 Weight Training57 minutes
 
6/27 Swim1200 yards– 00:34:40 (intervals)
 
6/27 Stationary Recumbent– 5.5 miles– 00:20:30 (intervals)
 
6/26 Water Running30 minutes
 
6/25 Stationary Recumbent10 miles– 00:35:36
 
6/24 Philadelphia Insurance Triathlon! .93 mile swim00:38:12
 
6/23 Off
 
6/22 Swim440 yards– 00:13:13; Stationary Recumbent 5 miles– 00:21:10
 
6/21 Off
 
6/20 Off
 
6/19 Weight Training– 52 minutes
 
6/18 Swim600 yards
 
6/18 Swim880 yards00:17:01 (wetsuit); Stationary Recumbent5 miles– 00:17:30
 
6/17 Off
 
6/16 Off
 
6/15 Swim960 yards
 
6/14 Swim880 yards– 00:24:18
 
6/13 Weight Training42 minutes
 
6/12 Swim1400 yards- 00:42:03
 
6/11 Off
 
6/10 Swim1280 yards- 00:41:16
 
6/9 Off
 
6/8 Swim 1680 yards– 00:41:04
 
6/7 Swim2000 yards
 
6/6 Off
 
6/5 Weight Training~40 minutes
 
6/ 4 Canoe- ~2 miles
 
6/3 Canoe– ~4 miles; Hike– ~2 miles + ~2,200 ft elevation
 
6/2 Canoe– ~4 miles
 
6/1 Weight Training39 minutes
 
5/31 Swim1940 yards– 00:56:00
 
5/30 Resistance Training37 minutes
 
5/29 Swim– 1000 yards- 27 minutes
 
5/28 Off
 
5/27 Swim2520 yards– 01:01:44
 
5/26 Resistance Training30 minutes
 
5/25 Swim1600 yards– 48 minutes
 
5/24 Weight Training24 minutes
 
5/23 Swim1280 yards– 31 minutes
 
5/22 Swim 1840 yards- 00:52:53
 
5/22 Weight Training41 minutes
 
5/21 Swim1220 yards– 00:32:43 (drills)
 
5/20 Cycling9.14 miles
 
5/19 Off
 
5/18 Weight Lifting57 minutes
 
5/17 Off
 
5/16 Swim1200 yards (drills)- 00:36:43
 

5/15 Swim1800 yards(drills)- 00:54:06 5/14 Walk1.5 miles; Circuit Training34 minutes 5/13- Off 5/12- Off 5/11 Bike11.17 miles 5/10 Swim1680 yards – 00:50:01 (drills) 5/9 Weight Training– 53 minutes 5/8 Swim1670 yards 00:41:59 5/7 Off 5/6 Five Boro Bike Tour! 36 mile – 00:04:00 (easy riding) 5/5 Off 5/4 Swim1520 yards 00:45:13 5/3 Off 5/2 Bike14.16 miles 00:49:06 5/1 Off 4/30 Walk2 miles; Weight Training36 minutes 4/29 Swim1 mile– 00:46:30 4/28 Yoga60 minutes 4/27 Bike20.01 miles– 01:10:47 4/26 Swim1640 yards– 00:46:20 4/25 Bike13.98 miles– 00:53:57 4/24 Swim440 yards – 00:09:30 4/23 Walk- 1 mile; Weight Training36  minutes 4/22 Bike- 8 miles; Swim1460 yards 4/21 Bike46.36 miles– 03:34:27 4/20 Swim1560 yards (E1) 4/19 Swim900 yards (3 sets 300) 4/18 Off 4/17 Bike14.03 miles– 00:51:28 4/16 Run- 1 mile; Weight Training39 minutes 4/15 Swim1760 yards– 00:55:02 4/14 Bike17.79 miles- 01:23:01 4/13 Weight Training39 minutes 4/13 Bike14.16 miles– 00:52:35 4/12 Swim1080 yards- 00:46:24 4/11 Run2.3 miles (non-continuous) 4/10 Run1 mile; Weight Training32 minutes 4/9 Swim 1040 yards 4/8 Bike12.2 miles -00:43:20 4/7 Push-ups 100; Crunches100 4/7 Bike 18 miles (city riding) 4/6 Off 4/5 Off (vacation) 4/4 Off (vacation) 4/3 Off (vacation) 4/2 Off (vacation) 4/1 Off (vacation) 3/31 Swim440 yards– 00:08:49; Stationary Bike9 miles– 00:30:00; Treadmill.5 miles; Weight Training17 minutes 3/30 Off (help w/move) 3/29 Swim1320 yards 00:45:11 3/28 Stationary Bike 7.5 miles– 00:25:00; Weight Training- 22 minutes 3/27 Swim880 yards00:27:58 (drills) 3/26 Run2 miles– 00:17:45 3/26 Bike14 miles– 00:53:53 3/25 Swim- 640 yards 00:16:30 3/24 Run2 miles– 00:18:34; Basketball 3/23 Off 3/22 Off 3/21 Bike7.25 miles~ 32 minutes 3/20 Jog1 milePush-up50; Sit-up50; Leg lifts- 40 3/19 Swim880 yards 3/18 Off (basketball)

 
3/17 Push-up– 100; Sit-up100; Squat60
 
3/16 Stationary Bike13.5 miles– 00:45:00; Treadmill– .75 miles
 
3/15 Off
 
3/14 Off
 
3/13 Off
 
3/12 Swim440 yards– 00:16:57; 440 yards– 00:13:21
 
3/11 Off
 
3/10 Treadmill– .5 miles; Weight Training– 42 minutes
 
3/9 Swim880 yards– 00:35:26 (drills)
 
3/8 Off
 
3/7 Off
 
3/6 Off (sick)
 
3/5 Off 
 
3/4 Off (snowboard)
 
3/3 Swim1760 yards– 00:54:26 (continuous, freestyle)
 
3/2 Stationary Bike11.6 miles– 00:40:00
 
3/1 Swim880 yards– 00:31:06 minutes (drills)
 
2/29 Treadmill.5 mile; Weight Training20 minutes
 
2/28 Off
 
2/27 Swim880 yards- 00:24:16; Stationary Bike 8.6 miles– 00:30:00
 
2/26 Treadmill1 mile; Weight Training31 minutes
 
2/25 Swim 1760 yards- 00:49:49 (4 sets of 440 w/wall push)
 
2/24 Stationary Bike9 miles– 00:30:00; Treadmill.5 miles; Weight Training10 minutes
 
2/23 Swim1000 yards– 40 minutes (drills)
 
2/22 Elliptical20 minutes; Treadmill5. mi, 6 minutes; Weight Training– 24 minutes
 
2/21 Swim880 yards- 00:21:07; rest 4 min; 440 yards- 00:16:06 (misc)
 
2/20 Off
 
2/19 Off (basketball/soccer)
 
2/18 Off
 
2/17 Weight Training52 minutes
 
2/16 Swim, 880 yards– 43 minutes (drills)
 
2/15 Elliptical15 minutes; Weight Training25 minutes
 
2/14 Weight Training60 minutes
 
2/13 Swim, 1320 yards- 00:35:52
 
2/12 Off
 
2/11 Off (snowboard)
 
2/10 Swim, 440 yards– 00:10:20; 500 yards (misc)
 
2/9 Off
 
2/8 Off
 
2/7 Stationary Bike4 miles- 00:15:00; Push-ups- 100; Sit-ups 100
 
2/6 Off
 
2/5 Off
 
2/4 Weight Training, 48 minutes
 
2 /3 Swim, 880 yards (freestyle)- 00:32:25
 
2/2 Weight Training, 47 minutes
 
2/1 Swim, 800 yards (various drills) – 37 minutes
 
1/31 Off
 
1/30 Off
 
1/29 Swim, ~1,100 yards ~ 45 minutes
 
1/28 Run, 10.04 miles– 00:01:20
 
1/27 Circuit Training, 35 minutes; Stationary Bike, 4.1 miles– 00:15:00
 
1/26 Swim, 880 yards– 00:27:15 (wall push)
 
1/25 Off
 
1/24 Circuit Training, 22 minutes; Stationary Bike, 4.5 miles– 00:15:00
 
1/23 Swim, 880 yards- 00:48:12 (drills)
 
1/22 Off (snowboard)
 
1/21 Row, 3,450 meters- 00:15:00; Stationary Bike, 8.5 miles– 00:30:00; Treadmill2.0 miles00:14:30 (varying incline)

1/20 Off 1/19 Off 1/18 Swim, 460 yards- 00:12:15 (freestyle, continuous); (5 min transition) Stationary Bike, 8.2 miles- 00:30:00 1/17 Swim, 1360 yards– 00:45:32  (various strokes/intensity) 1/16 Run, 8 miles– 01:00:36 1/15 Off 1/14 Run, ~8 miles ~01:02:00 1/13 Off 1/12 Weight Training40 minutes 1/11 Swim460 yards– 00:14:07; 240 yards (back/breast); 100 yards (20 yd sprints +rest)- 00:03:56 1/10 Stationary Bike8.5 miles– 00:24:32; Treadmill– (0%-4% incline), 2 miles- 00:15:30 1/9 Swim880 yards  (various drills) – 00:42:58 1/8 Weight Training- 38 minutes 1/7 Run8 miles, 01:07:10 1/6 Off 1/5 Off 1/4 CrossFit- 2 sets, 3 min rest in between- Set 1– 00:17:24; Set 2 00:19:15 Rowing Machine (20 calories), 30 Wall Balls (11 bls), 20 Toes to Bar (modified), 30 Box Jumps (12″), 20 Sumo Dead Lift High Pulls (65 lbs), 30 Burpies, 20 Shoulder to Overhead Press (45 lbs), Farmers Walk (110 lbs) 1/3 Stationary Bike8 miles- 00:27:00; Treadmill2 miles (1%-3% incline)- 00:15:00 1/2 Circuit Training26 minutes 1/1 Emerald Nuts Midnight Run! 4 miles– 00:28:20 2012 12/13 Swim1,000 yards (freestyle, wall push) – 00:31:25; 200 yards, cool down (breast/back) 12/30 Weight Training36 minutes 12/29 Stationary Bike8.9 miles (varying intensity)- 00:30:00 12/29 Swim880 yards (freestyle, wall push)- 00:25:51; 80 yards, cool down (breast, backstroke) 12/28 Treadmill 2.0 miles (0%-2% incline)- 00:15:03 12/28 Weight Training32 minutes; Suicides1 set 12/27 Swim840 yards (freestyle, wall push)- 00:26:03, 80 yards, cool down (breast, backstroke) 12/26 Run4.01 miles– 00:29:06 12/25 Off 12/24 Off 12/23 Swim480 yards (freestyle)- 00:17:31;  Stationary Bike8.5 miles (varying intensity) – 00:30:00; Treadmill2.0 miles (0%-2% incline)- 00:15:31 12/2-2 Off 12/21 Off 12/20 Off 12/19 Off 12/18 Treadmill, 2 miles, 1% incline- 00:15:29; Weight Training45 minutes 12/17 Off 12/16 Off 12/15 Off 12/14 Push-Ups, 100; Crunches– 100 12/13 Off 12/12 Off 12/11 Run- ~2.5 miles; Stair Sprints- ~35 minutes 12/10 Off 12/9 Run, 1 mile– 00:08:00; (1 min rest); 1 mile – 00:07:06 12/8 Weight Training35 minutes 12/7 Off 12/6 Off 12/5 Weight Training35 minutes 12/4 Run, 2 miles– 00:16:14; Walk, 2 miles 12/3 Off 12/2 Off 12/1 Weight Training 30 minutes 11/30 Bike, ~13.8 miles ~00:57:00 11/29 Circuit Training33 minutes 11/28 Run, ~2 miles 11/27 Bike, ~7 miles; Push-Ups80; Crunches105 11/26 Off 11/25 Off 11/24 Off 11/23 Rest 11/22 Rest 11/21 Rest 11/20 Philadelphia Marathon! 26.2 miles– 03:28:25 11/19 Off 11/18 Push-Ups- 100; Crunches- 105 11/17 Off 11/16 Easy Run 2 miles 11/15 Easy Run/Walk, 2 miles 11/14 Stairwell Repeats, 510 stairs– 00:08:08 11/13 Weight Training, 45 minutes 11/12 Run, 6.55 miles– 00:48:46 11/11 Push-Ups100; Crunches- 100 11/10 Bike, 12.32 miles- 00:41:38 11/9 Circuit Training31 minutes 11/8 Easy Run/Walk2 miles 11/7 Push-Ups100; Crunches 100 11/6 Off 11/5 Run, 22.18 miles– 03:02:26 11/4 Off 11/3 Circuit Training, 28 minutes 11/2 Run, 7.87 miles– 01:01:16 11/1 Off 10/31 Push-Ups110; Crunches110 10/30 Run, 19.11 miles– 02:37:28 10/29 Off 10/28 Off 10/27 Push-Ups100; Crunches- 100 10/26 Run, 7.93 miles– 01:02:08 10/25 Off 10/24 Push-Ups- 100; Crunches100 10/23 Of 10/22 Run, 12.34 miles– 01:40:50 10/21 Push-Ups- 100; Crunches- 100 10/20 Run, 5.6 miles- 00:46:23 10/19 Off 10/18 Off 10/17 Push-Ups80; Crunches- 80 10/16 Run, 21 miles– 02:57:12 10/15 Off 10/14 Run, 6.72 miles– 00:58:24 10/13 Push-Ups- 60; Sit-Ups60 10/12 Run, 7.85 miles– 01:02:07 10/11 Circuit Training, 34 minutes 10/10 Run, 6.01 miles– 00:48:25 10/9 Off 10/8 Run, 17.77 miles- 02:36:50 10/7 Circuit Training, 39 minutes 10/6 Run, 6.86 miles– 00:55:20 10/5 Rest 10/4 Run, 5.72 miles– 00:48:05 10/3 Circuit Training, 32 minutes 10/2 Run, 2.3 miles– 00:20:27 10/1 Run, 15.52 miles02:16:30 9/30 Off 9/29 Run, 3.01 miles (intervals)- 00:28:18 9/28 Off 9/27 Off 9/26 Run, 5.05 miles– 00:42:13 9/25 Circuit Training30 minutes 9/24 Run, 5.42 miles– 00:46:14 9/23 Push-ups45; Sit-ups45 9/22 Run, 2.02 miles– 00:17:13 9/21 Run, 3.33 miles– 00:31:14 9/21 Push-ups50; Sit-ups50 9/20 Off 9/19 9/18 Off 9/17 Harbor to the Bay! 125 miles: 09:15:00 9/16 Off 9/15 Off 9/14 Off 9/13 Run, 2.22 miles– 00:19:28 9/12 Off 9/11 Off 9/10 Off 9/9 Off 9/8 Off 9/7 Off 9/6 Off 9/5 Off 9/4 Run, 14.00 miles– 02:12:00 9/3 Off 9/2 Off 9/1 Rest 8/31 Bike, 70.73 miles– 04:09:54 8/30 Run, 7.57 miles– 01:01:40 8/29 Bike, 12.09 miles– 00:38:01 8/28 Off 8/27 Run, 9.65 miles01:28:57 8/26 Bike, 13.79 miles00:49.19 8/25 Off 8/24 Bike, 50.03 miles– 02:51:36 8/23 Easy Bike, 13.65 miles00:56:30 8/22 Rest 8/21 Run, 12.37 mile– 01:45:45 8/20 Swim, 500 yards (w/paddles) 8/20 Run, 3.4 miles (2 x 1.7 mi) 8/19 Bike, 40.39 miles02:17:28 8/18 Rest 8/17 Run, 4.24 miles– 00:42:23 8/17 Bike, 25.64 miles– 01:23:39 8/16 Easy Run, 2.4 miles– 00:22:39 8/15 Run, 3.44 miles– 00:26:49 8/15 Bike, 10.00 miles -00:37:00 8/14 Rest 8/13 Bike, 25.78 miles– 01:35:24 8/12 Run, 7.11 miles– 00:57:29 8/12 Swim, 500 yards– 00:20:26 (50 yd pieces w/paddles), 80 yard cooldown 8/11 Run, 3.04 miles– 00:31:26 8/11 Bike, 19.76 miles– 01:08:09 8/10 Easy Run, 3.49 miles– 00:38:51 8/9 Bike, 13.62 miles- 00:51:57 8/8 Run, 2.31 miles– 00:16:04 8/7 Niantic Bay Triathlon! .25mi swim, 11mi bike, 3mi run- TBD 8/6 Off 8/5 Swim, 550 yards– 00:11:36 (450 freestyle, 100 cooldown) 8/4  Off 8/3 Run, 3.37 miles– 00:31:50 8/3 Bike, 7.09 miles– 00:26:57 8/2 Off 8/1 Off 7/31 Run, 3.4 miles 7/30 Run, 4.2 miles00:38:12 7/29 Swim, 1,000 yards (freestyle sets 450, 250, 150, 100; cooldown 50 yd breaststroke) 7/28 Off 7/27 Circuit Training, 10 minutes 7/27 Run, 6.51 miles– 00:57:45 7/26 Swim, 900 yards– 00:27:06; 200 yards cooldown (backstroke) 7/26 Bike, 11.2 miles00:53:30 (~2.5 mi. hill repeats) 7/25 Swim, 700 yards (460 freestyle, 240 breast) 7/25 Run, 2.1 miles– 00:15:36 7/24 Rest 7/23 Bike, 25.35 miles 02:25:16; Swim, 1,000 yards (900 freestyle, 100 cool down) 00:30:15 7/22 Circuit Training, 18 minutes; Treadmill, .63 miles 7/21 Run, 7.73 miles– 01:10:37 (95+degrees & humid!!) 7/20 Bike, 20.2 miles01:10:29 7/19 Bike, 3.4 miles; Swim, 650 meters (450m freestyle- 00:14:40 , 200m cool down- breast/back) 7/18 Run, 2.01 miles- 00:16:42 (.25mi intervals) 7/17 Rest 7/16 Back on My Feet Relay! 8.48 miles– 01:08:09 7/15 Bike, 3.4 miles; Swim, 600 meters (500m freestyle- 00:15:29, 100m cool down) 7/14 Run, 5k– 00:27:19;  Bike, 4.48 miles 7/13 Off 7/12 Run, 1.6 miles; Swim, ~500 yards 7/11 Bike, 13.77 miles– 00:52:17 7/10 Off 7/9 Off 7/8 Run, 4.17 miles– 00:41:00; Run, 3.35 miles– 00:28:09 7/7 Rest 7/6 Bike, 13.85 miles– 00:50:32 7/5 Run, 7.94 miles– 01:06:28 7/4 Off 7/3 Off (moving) 7/2 Bike, 8.91 miles– 00:47:42 7/2 Swim, 2,150 yards01:06:33 7/1 Trail Run, 7.26 miles– 01:12:11 6/30 Bike, 13.84 miles– 00:55:09 6/29 Stationary Recumbent, 6.0 miles– 00:20:00 6/28 Treadmill, 2.0 miles (2.5%-5% incline)- 00:20:00 6/28 Stationary Recumbent, 8.9 miles– 00:30:00 6/27 Swim, 28 minutes 6/27 Circuit Training, 33 minutes 6/26 Run, 5.25 miles00:42:54 6/25 Off 6/24 Off 6/23 Run, 1.66 miles– 00:17:09 (Sprint Intervals: 10 x 133 meters w/recovery) 6/22 Bike, 8.54 miles– 00:28:55; Dragonboat, 40 minutes 6/21 Run, 2.09 miles– 00:16:13; 1.86 miles– 00:17:27 6/20 Canoe, ~2 miles ~ 01:00:00 6/19 Swim, .25 miles ~ 00:13:46 6/18 Canoe, ~5 miles ~02:00:00; Hike, 5.5 miles  (+/- 2,300 ft elevation) ~05:30:00 6/17 Off 6/16 Rest 6/15 Trail Run, 5.13 miles– 00:53:03 6/14 Swim, 1,250 yards (500 yd – 00:15:24, 500 yd- 00:14:30, 250 cool down)- 00:39:44 6/13 Bike, 18.00 miles (1,500 ft elevation gain/decent)- 01:31:49 6/12 Easy Run, 2.03 miles– 00:24:47 6/11 Rest 6/10 Circuit Training, 25 minutes // Run, 4.19 miles– 00:38:24 6/9 Swim, 2,050 yards– 01:04:26 (speed, kick, pull drills) 6/8 Bike, 8.48 miles- 00:32:27 6/7 Off (walk 2.6 miles ~ 55 minutes) 6/6 Trail Run, 8.02 miles – 01:27:20 6/5 Patanella Flat as a Pancakae Triathlon! Swim, .25 mile00:10:27, Bike, 12.0 miles- 00:37:01, Run, 5k– 00:21:57 Overall: 01:14:44 6/4 Easy Bike, ~5 miles– untimed 6/3 Run, 1.13 miles– 00:09:54 6/2 Off (softball) 6/1 Bike, 5.73 miles– 00:20:57 (basketball) 6/1 Easy Swim, 500 yards– 00:19:55 (freestyle), 200 yards (kick, fulcrum) 5/31 Easy Bike, 1.9 miles– 00:07:53 5/30 Easy Run, 2.85 miles– 00:29:26 5/29 Easy Swim, 40 minutes 5/28 Easy Run, 5k– 00:44:07 5/27 {Brick} Swim, 1,600 yards– 00:55:55 (freestyle, stroke/kick drills); Stationary Bike, 5.0 miles– 00:18:15 (level 10, 15, 25 resistance); Run, 2.2 miles– 00:18:07 5/26 Off (softball) 5/25 Bike, 8.45 miles– 00:33:00 5/25 Swim, 850 yards (00:25:22), 250 yards (00:09:47) (breast/back cool down) 5/24 Run, Sprints .81 miles– 00:05:34 (downhill/level), .34 miles– 00:02:13 (level), .22 miles– 00:01:47 (uphill) 5/24 Swim, ~500 yards (~00:25:00) (video analysis; freestyle) 5/23 Trail Run, 6.42 miles– 01:10:52 5/23 Bike, 4.5 miles– 00:32:15 5/22 Easy Run, 1 mile– 00:10:48 5/22 Swim, ~1,000 yards (00:55:33) (kick drills- board, fins, etc) 5/21 Circuit Training, 25 minutes 5/21 Run, 5.77 miles– 00:49:01 5/20 Swim  1,000 yards (00:37:25) (200 warm up, 600 sprints, 200 cooldown) 5/19 Bike, 12.0 miles– 00:48:33 5/18 Swim, 1,800 yards (00:58:21) (1,200 freestyle, 300 kick, 200 drills, 100 cool down ~20 sec rest between sets) w/wetsuit 5/17 Run, 1.1 miles, 00:08:04 5/17 Swim, 500 yards (00:17:59) 2 min rest; 500 yards (00:18:22) 2 min rest; 200 yard cool down (breaststroke/backstroke) 5/16 Rest 5/15 Rest 5/14 Rest 5/13 Rest 5/12 Off;  (Basketball, 80 minutes) 5/11 Run, 1.06 miles, 00:09:45; Trail Run, 4.47 miles, 00:52:05; Run, 1.11 miles, 00:08:31 5/11 Swim, 800 yards (warmup; Speed Sets 25yd x 12; 50yd x 4; cooldown) 5/10 Bike, 2.99 miles, 00:14:96 // Bike, 9.86 miles, 00:41:55 5/9 Circuit Training, 34 minutes 5/9 Swim, 1,600 yards (1,000 freestyle, 300 drill, 200 kick, 75 backstroke, 25 breaststroke) 56 minutes (20 sec- 1 min between sets) 5/8 Easy Photo Run, ~3.0 miles– 00:40:22 5/7 Run, 2.77 miles– 00:22:00 5/6 Swim, 500 yards (continuous) 00:19:27Spin, 11 minutes 5/5 Sick 5/4 Swim, 1,450 yards (1,000 freestyle; 300 drill; 50 kick; 50 backstroke; 50 breaststroke) 68 minutes (30 sec- 1 min between sets of 50-200) 5/3 Easy Run, 4 miles– 00:41:30 5/2 Recovery 5/1 Broad Street Run! 10 miles– 01:19:54 4/30 Rest 4/29 Swim, 250 yards 00:08:51, 250 yards 00:08:25, 250 yards 00:08:23, 250 yards 00:08:02 (freestyle, breaststroke, backstroke) (1 min rest between sets) 4/28 Run, ~4.5 miles– 39 minutes 4/27 Swim, 500 yards 00:16:02; 500 yards 00:18:04 (2 min rest between sets) 4/26 Circuit Training, 22 minutes 4/25 Run, 4 miles– 36 minutes 4/25 Swim, 40 minutes (various drills ~1,200 yards) 4/24 Rest 4/23 Treadmill, 5 miles– 00:39:56 (varying incline) 4/22 Rest 4/21 Run, 1 mile– 00:07:00, 1 mile 00:07:30;  Jog/Walk, ~4 miles 4/21 Circuit Training, 26 minutes 4/20 Swim, 450m (freestyle, breast, back) 00:16:15, 450m (freestyle, breast, back) 00:18:00, 200m (head-up freestyle)00:08:15 4/19 Rest 4/18 Recovery 4/17 UMLY Triathlon! Swim, 450 meters- 00:13:43, Bike, 9.2miles- 00:33:47, Run, 5k– 00:25:50 Overall: 01:19:40 4/16 Easy Run, 1.0 miles- 00:09:40 4/15 Rest 4/14 Rest 4/13 Swim, 30 minutes; Treadmill, 2.0 miles– 19 minutes; Circuit Training, 10 minutes 4/12 Rest 4/11 Beach Run, 2.4 miles- 22 minutes 4/10 Off 4/9 Run, 2.4 miles- 18 minutes 4/8 Beach Run, 2.2 miles- 26 minutes 4/7 Swimming, Beach/Pool 45 minutes 4/6 Rest 4/5 Rest 4/4 Stationary Bike, 10 miles– 00:35:09 // Treadmill, 5k– 00:30:00 (2 min transition) 4/3 Swim, 1 mile–  01:13:50 (250yd sets- freestyle, backstroke, breaststroke) 4/2 Get the Lead Out 10k! 00:47:21 4/1 Sick 3/31 Run, 00:13:07, 1.8 miles 3/30 Swim, 500yd– 00:18:04 (freestyle ~15 sec between 125’s), Swim, 31 minutes 3/29 Bike, 00:57:57, 12.13 miles, Bike, 00:19:00, 3.96 miles 3/28 Swim, 45 minutes 3/28 Swim, 500yd- 00:14:56 (freestyle ~15 sec between 50’s), Swim, 29 minutes 3/27 Easy Run, 42 minutes ( trails ~3.5 miles) 3/26 Rest 3/25 Circuit Training, 37 minutes 3/25 Swim, 500yd- 00:16:51 (freestyle/backstroke, ~5 second rest between sets), Swim, 36 minutes 3/24 Run, 00:14:16, 2.0 miles, (+216/-201 ft elevation) 3/23 Swim, 60 minutes 3/22 Bike, 1:10:30, 14.75 miles, Bike, 21 minutes 3/21 Swim, 50 minutes 3/20 Run, 01:02:50, 8.0 miles 3/19 Rest 3/18 Circuit Training, 20 minutes 3/18 Swim, 500yd– 00:17:11 (freestyle, 15-30 second rest between 50’s), Swim, 20 minutes 3/17 Bike, 01:07:46, 14.78 miles, 671ft elevation, Bike, 17 minutes 3/16 Rest 3/15 Swim, 400yd– 00:14:29 (freestyle), Swim 25 minutes 3/14 Swim, 36 minutes 3/14 Run, 00:59:19, 7.09 miles 3/13 Rest 3/12 Rest 3/11 Swim, 400yd 00:14:06 (freestyle/breaststroke), Swim 25 minutes 3/10 Circuit Training, 35 minutes 3/10 Swim, 350yd 00:13:27 (freestyle), Swim, 30 minutes 3/9 Run, 00:16:21, 2.2 miles, 267ft elevation 3/9 Swim, 300yd 00:12:02, Swim, 25 minutes, Swim, 100yd 00:03:29 3/8 Bike, 01:11:03, 14.74 miles, 671ft elevation, Bike, 20 minutes 3/7 Swim, 50 minutes, Swim, 225m 00:09:46 3/6 Northeast Road Runners Club 10k! 00:48:10 3/5 Swim, 100yd 00:03:02, 100yd 00:03:07, 100yd 00:03:04,  100yd 00:03:19, 100yd 00:02:58 (1 min rest between sets) 3/4 Swim, 200yd 00:06:32, 100yd 00:03:10, 100yd 00:03:08, 100yd 00:03:02, 100yd 00:03:19, 100yd 00:03:10 (3 min rest between sets) 3/3 Circuit Training, 34 minutes 3/2 Swim, 40 minutes 3/1 Circuit Training, 46 minutes 2/28 Rest 2/27 Run, 00:26:44, 3.2 miles 2/26 Rest 2/25 Swim, 00:22:11, 500 yards, Swim 15 minutes 2/24 Circuit Training, 25 minutes, Run, 7:00, 1 mile 2/23 Swim, 45 minutes 2/22 Run, 00:54:17, 5.38 miles, 515ft elevation 2/22 Circuit Training, 40 minutes 2/21 Swim, 60 minutes 2/20 Rest 2/19  Frostbite 5-miler! 00:39:33 2/18 Rest 2/17 Bike, 00:53: 20, 12.2 miles 2/16 Swim, 40 minutes 2/16 Circuit Training, 37 minutes 2/15 Swim, 00:43:56, 1,000 yards 2/14 Run, 00:40:37, 5 miles 2/13 Rest 2/12 Rest 2/11 Circuit Training, 21 minutes, Run, 00:07:00, 1 mile 2/10 Rest Day! (25 day stretch!) 2/9 Swim, 35 minutes 2/9 Swim, 00:57:00, 1,250 meters (1/2 w/props) 2/8 Circuit Training, 38 minutes 2/7 Run, 01:12:02, 8.5 miles 2/6 Dragon Boat, 45 minutes 2/5 Easy Run, 00:26:38, 2.5 miles 2/4 Circuit Training, 33 minutes 2/3 “Gym Triathlon”, Rowing Machine: 00:20:00 -4,575 meters, Spin: 45 minutes, Treadmill, 00:24:30– 5k 2/2 Swim, 47 minutes 2/1 Circuit Training, 57 minutes 1/31 Swim, 00:58:34, 1,250 yards (w/props) 1/30 Run, 00:27:08, 5k , 290 ft elevation 1/29 Run, 00:18:54, 2.4 miles 1/28 Swim, 00:57:14, 1,000 yards (w/props) 1/27 Run, 00:19:41, 2.2 miles, 267 ft elevation 1/27 Spin, 54 minutes 1/26 Swim, 00:51:23, 1,000 yards 1/26 Circuit Training, 47 minutes 1/25 Run 00:38:47, ~4.75 miles 1/24 Swim, 00:51:49, 1,000 yards 1/23 Circuit Training, 27 minutes 1/22 Circuit Training, 30 minutes 1/21 Run, 00:45:55, 5.39 miles, 549 ft elevation 1/21 Swim, 51 minutes 1/20 Weight Training, 25 minutes 1/19 Run, 00:22:47, 2.9 miles, 293 ft elevation 1/19 Swim, 00:40:22, 600 yards 1/18 Spin, 45 minutes 1/14 Circuit Training, 27 minutes 1/14 Swim, 00:31:44, 500 yards 1/13 Run, 00:17:19, 2.2 miles, 267ft elevation 1/12 Circuit Training, 15 minutes 1/11 Spin, 45 minutes 1/11 Run, 00:47:18, 4.5 miles, 401ft elevation 1/10 Swim, 00:31:00, 500 yards 1/10Circuit Training, 15 minutes (begin recording circuit/weight training) 1/7 Swim, 00:29:00, 384 yards 1/6 Run, 00:16:46, 2.2 miles, 267ft elevation 1/6 Spin, 45 minutes 1/5 Run, ~00:17:00, 2.2 miles, 267ft elevation 1/3 Spin, 45 minutes 2011 12/30 “Gym Triathlon”, Rowing Machine: 10,000 meters, Stationary Bike: 15 miles, Treadmill: 5k- 02:01:13 12/28 Run, 2 miles, Stairs: 22 minutes (single leg, fast feet, leapfrog, sprint x3) 12/27 Run, 01:19:56- 7.0 miles 12/27 Spin, 45 minutes 12/23 Run, 00:14:05- 2.04 miles 12/21 “Gym Triathlon”, Rowing Machine: 10,000 meters, Stationary Bike: 15 miles, Treadmill: 5k- 02:04:18 12/20 Spin, 45 minutes 12/18 Run, 8.5 miles 12/17 Spin, 45 minutes 12/14 Run, 00:23:36- 5k 12/12 Stairs 15 minutes 12/10 Spin, 45 minutes 12/9 Bike, 11.6 miles 12/8 “Gym Triathlon”, Rowing Machine: 5,000 meters, Stationary Bike: 10 miles, Treadmill: 2 miles – 01:13:57 12/6 Bike, 11.6 miles 12/4 Jog, 1.6 miles // Art Museum Stairs, 9 reps (jog, fast feet, leapfrog, single-leg, sprint) 12/4 Bike, 6 miles 12/3 Spin, 45 minutes 12/1 Spin, 45 minutes 11/30 Rowing Machine, 45 minutes: 10,000 meters 11/28 Run, 16:20, 1.92 miles, 223 ft total ascent 11/26 Spin, 45 minutes 11/23 Run, 46:07- hill work, 4.8 miles, 752 ft total ascent 11/22 Run, 30:08 – 3.8 miles 11/21 Run, 17:50 – 2 miles 11/18 Run, 02:05:00-  13.5 miles 11/17 Real World Strength Assessments: Test #1: 5:49 / Test #2: 10 sets 11/17 Spin Class, 45 minutes 11/15 Spin Class, 45 minutes 11/13 Bike, road & trail: 22 miles 11/11 Run, 01:43:00- 10.7 miles 11/9 Treadmill,  20 minutes: 15% incline, 2.5-3.0 mph 11/7 Bike, 10.8 miles 11/6 Run, 01:35:00- 8.5 miles 11/6Bike, untimed:13.8 miles 11/5 Bike, Round Trip Commute: 11.6 miles 11/4 Rowing Machine, 21 minutes: 5,000 meters 11/2 Spin Class, 45 minutes 11/1 Run, 29 minutes: 5k 10/29 Spin Class, 45 minutes 10/28 Bike, Easy Riding, 11.6 miles 10/27 Bike, Round-Trip Commute: 11.6 miles 10/25 Bike, Round-Trip Commute: 11.6 miles 10/23 Run, 3.5 miles 10/21 Road Bike, Round-Trip Commute: 11.6 miles 10/19 Road Bike, Round-Trip Commute: 11.6 miles 10/18 Easy Run, .4 miles 10/11 Easy Run, 1.5 miles 10/9 Road Bike, Easy Riding: 7 miles 10/6 Road Bike, Easy Riding/Sprints: 14 miles 9/26- 10/2, Recovery 9/25 Harbor to the Bay! Road Bike, 10 hours: 120 miles 9/20 Road Bike, Hills & Sprints, 9.84 miles, 634 ft total ascent 9/19 Hybrid Bike, Easy Riding: 27 miles 9/18 Mercer County Dragon Boat Festival! 200m x2, 500m x2 (Mixed Team: 1st place C division) 9/17 Injury, basic stretching: 40 minutes 9/15 Free Run, 41 minutes: 4.5 miles 9/11 Scenic Schuylkill Century! Road Bike, 8 hours 20 minutes: 103 miles, 5,660+ feet total ascent 9/07 Road Bike, 55 minutes: 14.8 miles 9/05 Beach Run, 40 minutes: 4.6 miles 9/02 Road Bike, Hill Climbs: 27 minutes, 2.6 miles, 510 ft total ascent 9/02 Treadmill, 30 minutes: Intervals 0-20% incline, total ascent 649 ft; 3.0-7.6 mph, total distance 2.45 miles 8/31 Road Bike, Hill Climbs: 10.09 miles, 1,743 ft total ascent 8/24 Road Bike, 20 minutes: Hill Climbs // Running, 67 meter uphill Sprints  x 10 @ ~14.5 sec each 8/22 Radnor Red Run! XC Run, 30:45, 5k steeplechase 8/21 Road Bike, 4hr 25 minutes: 66 miles 8/19 Treadmill,36 minutes, 5% incline: 5k // Road Bike, 2hr 14 minutes: 38 miles 8/17: Treadmill, 9 minutes: 1 mile // Water Rower, 7min 44 seconds: 2,000 meters 8/16: Road Bike, 1hr 37 minutes: 28.5 miles 8/13: Treadmill, 34.5 minutes, 3%-5% incline: 5k 8/12: Stationary Bike, 32 minutes, level 20 resistance: 7 miles 8/11: Road Bike, 45 minutes, home–>practice–>home: ~11 miles 8/10: Elliptical, 40 minutes, level 6 to 12 resistance: 10k 8/08: Gran Fondo! Road Bike, 5hr 10minutes: 63 miles, 2,600 ft total ascent 8/05: Stationary Bike, 59.5 minutes, level 5 to 15 resistance: 16.3 miles 8/03: Treadmill, 34 minutes, 3% incline: 5k 8/02: Water Rower, 39.5 minutes: 10,000 meters 7/30: Road Bike, 30 minutes, home->work: ~8.5 miles 7/29: Treadmill, 34.5 minutes, 3% incline: 5k (first extended run post-knee surgery!) 7/28: Spinning Bike, 60 minutes: 22.4 miles 7/23: Elliptical, 70 minutes, varying intensity: 12.4 miles 7/22: Stationary Bike, 50 minutes, level 10 resistance: 15.2 miles 7/17: Stationary Bike, 40 minutes heart-interval training: 11.1 miles 2010

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