Hurdle the Dead, Trample the Weak

Weight Room

Push Ups	Sit Ups	Dead Lift (145 lbs)	Military Press (25lbs)	Toe Rasies (145 lbs)	Lunges (25 lbs)
100	100	20	20	20	40

PM: 8 miles + weight room

We ran 8 miles easy with the whole team and then went to the weight room.

200 Splits

1	2	3	4	5	6	7	8	9	10	11	12	13	14	15	16
:35	:45	:35	:45	:35	:45	:35	:45	:35	:45	:35	:45	:35	:50	:35	:50

300 Splits

1	2	3	4	5	6
:54	:53	:52	:51	:50	:46

PM: 10 miles

Today we started with a .5 mile warm up and then ran 8 laps with each 200 M at either a :35 second or a :45 sec. so it went :35 sec :45 sec :35 sec :45 continuously without stoping with the last 2 laps at :35 sec :50 sec. After that we ran a 20 min "cool down" and then ran 6 300 M starting at :54 and going down to :46. 

Core Workout

Jumping Jacks	Plank	L Plank	R Plank	Flutter Kick	Running V Sit	Sit Ups
1:00	:30	:30	:30	:30	1:30	:30

PM: 9 miles + Core Workout

We ran for an hour today around a loop. I ran the loop 5 times and it was roughly 1.5 miles around. On my last lap I went sub 6:00 and finished strong. Afterwards did a core excersise.

PM: 6 miles +Hill Sprints

Ran 30 min easy to the gully, ran up the Gully Hill 10 times hard and the ran back to ALTA.

PM: 1 mile Time Trial

We ran a time traial today. We started out with 1 mile warmup and then I ran a 4:50 mile which is pretty good, but I wasn't satisfied with my performance or time. Afterwards ran a cool down (1 mile).

AM: 14 miles

We ran 14 miles out and back on Porter Rockwell and I still haven't found the end of the trail. One day, ill find it.