Saturday Sep 9 |
 | Trail 30:00 [2] 3.0 mi (10:00 / mi) | |
| |
| Waynesville XC Meet
Ran point to point during 4 races. |
Friday Sep 8 |
| Note | |
| (rest day) |
| KC work day. |
Thursday Sep 7 |
| Road 43:49 [3] 5.0 mi (8:46 / mi) | |
| |
| Camdenton Soccer Field/New HS
Ran 2 long (UPS hill) loops and 2 short loops with the XC kids. Warm again. |
Wednesday Sep 6 |
| Road 42:00 [3] 5.5 mi (7:38 / mi) | |
| |
| Camdenton Track
Warm up then 5 X 1600 with one of the XC girls (she missed Tuesday's workout). Warmer than yesterday. |
Tuesday Sep 5 |
| Weight Lifting 25:00 [2] | |
| |
| Routine Weight Exercise
3X10 reps of 70 lb on bowflex for 5 upper body/ab exercises
3X10 reps of 140 lb on bowflex for 2 shoulder/back exercises
2 sets of 20 ab crunchers |
Monday Sep 4 |
| Road 50:00 [3] 6.0 mi (8:20 / mi) | |
| |
| Camdenton City Park
Ran to Possum Hollow Rd then went out and back (up the long hill at the end). Good effort by the XC kids. |
Sunday Sep 3 |
| Note | |
| (rest day) |
| Well, I did mow the lawn. |