Saturday May 17 |
 | biking tempo (milk run) 40:00 [2] 7.0 mi (5:42 / mi) +30m 3:30 / km | |
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| biking hills (MTB uphill sprints) 20:00 [4] 3.0 mi (6:40 / mi) +230m 3:21 / km | |
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| biking warm up/down 15:00 [2] 3.0 mi (4:59 / mi) | |
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Friday May 16 |
| running warm up/down (w/ poles) 28:00 [2] 2.5 mi (11:12 / mi) | |
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| running hills (w/poles uphill sprints) 13:00 [5] 1.4 mi (9:16 / mi) +200m 4:00 / km | |
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| walking warm up/down (commute) 50:00 [1] 2.5 mi (20:00 / mi) +110m 10:56 / km | |
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| kayaking warm up/down 20:00 [2] 1.0 mi (20:00 / mi) | |
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Thursday May 15 |
| running intervals (trails and course setting) 45:00 [3]* 3.5 mi (12:50 / mi) +130m 7:10 / km | |
| 5c |
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| biking hills (commute w/trailer) 25:00 [2] 3.0 mi (8:20 / mi) +110m 4:39 / km | |
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| canoeing (upstream towing kayak) 20:00 [3] 0.7 mi (28:33 / mi) | |
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Wednesday May 14 |
| biking warm up/down (commute) 1:05:00 [1] 13.0 mi (4:59 / mi) +150m 3:00 / km | |
| (rest day) |
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| strength (carrying water buckets) 20:00 [3] 0.3 mi (1:06:37 / mi) | |
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Tuesday May 13 |
| running long (some trails, 1/2 w/ pack) 50:00 [3] 5.0 mi (10:00 / mi) +170m 5:37 / km | |
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| biking race (road time trial) 57:00 [4] 20.0 mi (2:50 / mi) +100m 1:45 / km | |
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Monday May 12 |
| strength (arms and shoulder) 25:00 [3] | |
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| Carrying buckets of water to water 47 newly planted trees |
| biking hills 25:00 [2] 3.0 mi (8:20 / mi) +110m 4:39 / km | |
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| running warm up/down 5:00 [2] 0.5 mi (10:00 / mi) | |
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| biking tempo 45:00 [3] 8.0 mi (5:37 / mi) +120m 3:20 / km | |
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Sunday May 11 |
| mtn. biking hills 35:00 [2] 4.0 mi (8:44 / mi) +130m 4:56 / km | |
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| running long (picking roadside cans) 1:10:00 [2] 4.5 mi (15:33 / mi) +95m 9:04 / km | |
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| lots of stops and starts. Running carrying 2 shopping bags of cans and bottles was harder |
| strength (arms and core) 40:00 [3] | |
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