Saturday Sep 6 |
 | Weightlifting (light) 20:00 [2] | |
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| Jogging warm up/down 30:00 [1] 2.5 mi (11:59 / mi) | |
| shoes: White Waffle Racers |
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| Running (drills) 10:00 [3] | |
| shoes: White Waffle Racers |
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| Running intervals 16:30 [3] 4.5 km (3:40 / km) | |
| shoes: White Waffle Racers |
| 30x150m with 1 minute sendoffs |
Friday Sep 5 |
| Jogging 20:00 [1] 1.5 mi (13:19 / mi) | |
| shoes: Black/Red Free Xtrain |
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| Weightlifting (light) 20:00 [2] | |
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| Jogging warm up/down 30:00 [1] * 3.0 mi (10:00 / mi) | |
| shoes: Black/Red Free Xtrain |
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Thursday Sep 4 |
| Jogging 35:00 [1] * 3.5 mi (10:00 / mi) | |
| shoes: Black/Red Free Xtrain |
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| Jogging warm up/down 35:00 [1] * 3.0 mi (11:40 / mi) | |
| shoes: White NB 205 pair 2 |
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| Running 39:30 [3] 5.0 mi (7:54 / mi) +40m 4:47 / km | |
| shoes: White NB 205 pair 2 |
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Wednesday Sep 3 |
| Jogging 1:00:00 [1] 4.0 mi (14:59 / mi) +40m 9:02 / km | |
| shoes: Black/Red Free Xtrain |
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| Jogging 35:00 [2] 3.5 mi (10:00 / mi) +72m 5:50 / km | |
| shoes: White NB 205 pair 3 |
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| Weightlifting (medium) 20:00 [2] | |
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Tuesday Sep 2 |
| Jogging 45:00 [1] * 3.0 mi (14:59 / mi) | |
| shoes: Black/Red Free Xtrain |
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| Weightlifting (light) 15:00 [2] | |
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| circuits |
Monday Sep 1 |
| Jogging warm up/down 30:00 [1] 2.5 mi (11:59 / mi) | |
| shoes: White NB 205 pair 2 |
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| Running race 20:11 [5] 5 km (4:02 / km) +20m 3:57 / km vdot: 49.3 | |
| shoes: White NB 205 pair 2 |
| 1st mile: 6:19
2nd mile: 6:30
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Sunday Aug 31 |
| Running (trail) 35:00 [2] 3.0 mi (11:40 / mi) +25m 7:04 / km | |
| shoes: White Waffle Racers |
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