Workout Log

1
Biked
(Haifa Beach)
Rockclimbed 1.5
(shafan ha-sela)

3
Hiked
(Haifa NP)

4
Biked
(Haifa Beach)

Workout Log

"Weight lifting is like
passive income and
cardio is like billable
hours." -Mike Mahler
-Shirt seen at
SearsTower Race

"Nothing worthwhile
is ever easy."

Upcoming Events (* indicates offically registered)

Sun July 2010: Napa Valley Inline Marathon (Napa, CA)

Sun 15 Aug 2010: Tour d'Organics Sebastopol (Sebastopol, CA)

February 2010

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

1
Biked
(Haifa Beach)
Rockclimbed 1.5
(shafan ha-sela)
2 3
Hiked
(Haifa NP)
4
Biked
(Haifa Beach)
5 6

7 8

*1

January 2010

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

1
Bladed 45 min
(6 mi, Eaton)
2

3 4 5 6 7 8 9

10
Ran/walked 3.7 mi

Walked 3.7 mi
(Monrovia Cnyn Pk)
11 12 13 14 15 16

17
XC Skiied/Sled 3hrs
(5 mi, Montecito-Seq)
[Map]
18 19 20 21 22 23

24
Hiked _hr
(_mi, MonroviaCP,
waterfall trail,
few sprints)
25 26 27 28 29 30

31

*1

December 2009

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

1 2 3 4 5

6 7 8 9 10 11 12

13
Weights 15 min
(chest, misc wts)
14 15 16 17
StairM 20 min
(with ints)
Rebound 5 min
18 19

20 21 22 23 24 25 26
SnowShd 5 hrs
(6 mi, Coyote Tr
@Coyote SnoPark)
[Map1 - Map2 - Map3]

27
Sledding 20 min
(Wawona)
[Map]
28 29 30 31
Bladed 70 min
(8+mi?, Eaton)

*1

November 2009

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

1 2 3 4 5
Bladed 1.1 hrs
(Woodward w/ Kim,
slow, dancing)
6
Bladed 1 hr
(Woodward w/ Kim,
slow, dancing)
7

8
Weights 30 min*1
9 10 11 12 13 14
Weights 40 min*2
Danced 20 min
TreadM Walk 25 min
TreadM Run 5 min

15
Ran 15 min
(Pismo Beach)
16 17
Danced 40 min
18 19 20 21
Danced 25 min

22 23 24 25 26 27 28
TWalked 1 hr

29 30

*1 ShPress + bicurls, squat + abs + gravitron-like, bent row + abs + back ext
*2 SmithSquats + Smith ChPress, LatPull + StepUps + TriPulls, SeatedRow + Abs, Back Ext, JumpRope (incl fast and with twists) + SideAb crunches on ball

October 2009

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

1 2 3
Bounced 25 min

4
Bladed 40 min
(LEaton Tr, 6 mi)
5
Bladed 45 min
(LEaton Tr, 6 mi)
Moving/carrying 5 hrs
6
StairM 45 min
(lvl 3, studying)
Bounced 5 min
7
StairM 20 min
(7ints@10x40s,5)
Bounced 5 min
8 9
StairM 20 min
(7ints@10x40s,5)
Bounced 5 min
10
Bladed 40 min
(6 mi, LEaton Tr)

11 12Bounced 25 min
(w/ hand wts) 13 14 15 16 17

18 19 20
RockClimbed 20 min
21 22 23 24

25
Hiked 3.5 hrs
(~7? mi, Hart Tree)
26 27 28
SwingDance 2 hrs
(FSU, lesson/free)

*1

September 2009

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

12
Spinning 45 min
(mostly 60/60 intervals)
Weights/Abs 10 min *1

13 14 15 16 17 18 19

20 21 22
Rebounded 15 min
(w/ 2lb hand wts)
23
StairM 1 hr
(ints @ 6-10)
24
Walked 1 hr
(beach)
25 26
AcroYoga 20 min

27 28 29
Bounced 20 min
30
Bike/Elliptical 40 min
Abs/weights 20 min
StairM1 hr

*1 Dumbbell rows, stability ball hamstrings, stab ball abs (pull ball under knees up to chest)

August 2009

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

1
Biked 1 hr
(14 mi, Pittman Hill
@ Tollhouse)
[Map]

2
Biked 2.75 hrs
(29 mi, Fr-Cl)
[Map]
3 4 5 6
Spinning 30 min
Stretch/Abs 15 min
7 8
Biked 1.5 hrs
(Woodward x2, 22 mi)

9 10 11
Spinning 40 min
Stretch/Abs 10 min
12 13 14 15

16
Biked 7.5 hrs
(75.1 mi, Sonoma,
"Tour D'Organics")
[Map1 - Map2 - Map3 - Map4]
17 18 19 20 21 22

23
Ran 10 min
(~1 mi)
WalkThisWay 1 hr
(w/ Dr. Graham et al,
Vibrant Living Expo)
24 25 26 27 28 29
Pack/Move few hours

30
Run/Walk 27 min
(1.8 mi)
Biked 10 min
(1.8 mi)
31

*1

July 2009

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

26 27 28 29
Weights 15 min *1
Spinning 1 hr
30
Biked 1.5 hrs
(Woodward-Willow, 17mi)
31

*1 ChPress, LatPull, ShFronts, BiCurls

June 2009

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

1
drove 9 hrs
2
drove 15 hrs
3
drove 14 hrs
4
Hiked 4.5 hrs
(Fish Canyon, Azusa)
5
Danced 1 hr
6
Danced 30 min

7 8
2 hr packing/moving
9
Bladed 30 min
(neighborhood)

*1

May 2009

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

1 2

3
moving/packing
4
moving/packing
5
moving/packing
6
moving/packing
7 8 9
Walked 15 min
(1 mi, Mayfair)

10
Weights 30 min
StairM 20 min
(15 min of ints)
11 12 13
Walked 30 min
(1.4mi, WillowBend)
14
Weights 50 min
StairM 1 hr
(5, w/ints@13)
15
Walked 1.25 hrs
(2.8mi, WillowBend)
16

17
moving/packing
18
Walked 30 min
(2mi, Mayfair)
moving/packing
19
moving/packing
20
Walked 30 min
(2mi, Mayfair)
moving/packing
21
moving/packing
22
moving/packing
23
Walked 30 min
(2mi, Mayfair)
moving/packing

24
moving/packing
25 26 27 28 29 30

31

*1

April 2009

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

1 2 3 4

5 6
WW
7 8
WW
9 10
WW
11

12
Ran 15 min
(Argo Park, 1.5mi)
Weights 45 min*1
13
WW
14
StairM 1 hr
(base 5,
20min HIIT @11,
440 kcal)
15 16
StairM 1 hr
(base 5,
10x 60s HIIT @11 ,
480 kcal)
18
Ran 15 min
(w/SPRINTS, Argo, 1.5mi)
Weights 40 min*2
Ran 10 min
(barefoot on track)

19
20
WW
Ran 30 min
(barefoot, chatul!)
Walked 30 min
StairClimber 20 min
21 22
WW
23
Walked 35 min
(2 mi, mayfair)
24
Ran 15 min
(w/SPRINTS, Argo, 1.5mi)
Weights 45 min*3
sprained ankle :(
(leaving bldg w/ huge
unmarked step-down
in dark hallway; argh!)

*1 ShPress + LatPull, ChPress + SeatRow, RopeAb + BackExt, BiCurl + Tripull, TwistAbs, RotCuffs, stretching
*2 ChPress + SeatRow, ShPress + LatPull, RopeAb + BackExt, BiCurl + Tripull, Rotcuffs, stretching
*3, Gravitron + Dips, ShPress + LatPull, ChPress + SeatRow, RopeAb + BackExt, BiCurl + Tripull, TwistAbs + BiCurl, Rotcuffs, stretching

March 2009

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

1
W
2
W
Weights 10 min
StairM 30 min
(base5 with 7
ints @ 10)
3
WW
4
WW
5
WW
6
WW
Bladed 1 hr
(8 mi, RT Gallup)
7
8 9
Weights 20 min
(@ Heather's)
10 11 12 13 14

15 16 17 18 19 20 21

22 23 24 25 26 27 28
Bladed 1.5 hrs
(LHuron, ~10mi)

29
Weights 40 min*1
30 31

*1 shpress, latpull, ropeabs, backext, chpress, seatedrow, tripulldown, biceps, twistabs

February 2009

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

1
Hiked 1.5 hrs
(La Jolla beach,
Torrey Pines Reserve)
2 3 4 5 6
WalkTalk 1 hr
(w/ 4 sprints)
7

8 9
WW
10
WW
StairM 1 hr
(base 5 w/ 30s ints
@ 9-->12-->6)
11
WW
12 13
WW
14
WW

15 16
WW
17
WW
18
WW
19
WW
20
W
21
W
StairM 1 hr
(baseline 5, w/7 ints @ 9-11)

22
Walked 50 min
(ID park/hill/road)
23
WW
24
25
W
26
W
27
W
Stairs 4x28 floors
(5:00, 4:12,
5:27, 5:40ish)
28

January 2009

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

1 2 3
Ran 25 min

4 5 6 7 8 9
Weights 35 min
StairM 10 min
(3 intervals)
TreadM 10 min
10

11 12 13 14 15 16 17

18 19
Weights 30 min*1
StairMill 10 min
(incl 3 ints)
20
Weights 20 min
Elliptical 20 min
Stretching
21 22 23

24 25 26 27 28 29 30
Weights 15 min
StairM 15 min(+3 ints)

31
Splendid Frisbee (lite) 1-2 hrs

*1 ShPress, LatPull, ChPress, SeatedRow, BackExt, Abs (ball+rope)

December 2008

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

1 2
Weights 45 min*1
StairMill 15 min
(lvl 6-8)
(3 mph, incl 5)
3
Bladed 45 min
(Santa Monica)
4 5 6

7 8 9 10 11 12 13

14
Weights 45 min
StairM 15 min
Bladed 1 hr
(Santa Monica)
15 16 17 18 19 20
Hiked 1.3 hrs
(Camelback, 2.2 mi RT)
[Map] - [Map2]

21 22 23 24
Weights 40 min
StairM 20
TreadM 15

*1

November 2008

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

1
Hiked 1.5 hrs
(~5 mi, County Farm Park)

2
Hiked 1 hr
(3.5 mi, ID Hill x3)
[Map]
3
Hiked 1 hr
(3.5 mi, Stonebridge
Golf Club)
[Map]
4
Hiked 1.7 hrs
(6.3mi, County Farm Park)
[Map]
5
Hiked 1.2 hrs
(3.8 mi, WCC)
[Map]
6 7 8
Weights 20 min
(squat, hamcurl,
chpress, latpull)
Walked 1+hr
(Stonebridge)

9 10 11 12 13 14 15
StairM 40 min
4 ints of 9,
rest at 5

16
Walked 1 hr
(around State/Eisenhower)
17 18
WW
Hiked 2 hrs
(County Farm Park)
???
19
(7.5 mi, 2 hrs)
[Map]
20 21 22

23 24
Hiked 30 min
()
Walked 1 hr
( )
[Map] - [Map2]
25 26 27
Weights 45 min(*1)
StairMill 15 min
TreadM 10 min
28
TreadM Walk 1 hr
(incl 8, 2.9 mph)
29
TreadM Walk 1 hr
(incl 6ish, 3ish mph)

30
TreadM Walk 1 hr
(incl 6ish, 3ish mph)

*1 ChPress, LatPull, ShPress, SeatedRow, BackExt, BallAbs, LegPress, Ste-ups (5min)

October 2008

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

1
Rebounder 2 min
2
Rebounder 15 min
3
Rebounder 20 min
4
Bladed 50 min
(south railtr)

5 6
Rebounder 5 min
Ran 17 min
(4x 60s sprints)
Bladed 50 min
(Railtr+, w/ sprints)
7 8
Rebounder 15 min
9 10
Rebounder 23 min
Bladed 1.1 hrs
(11mi, railtr x2)
11
Rebounder 15 min

12
Bladed 1 hr
(11mi, railtr x2)
13 14 15 16 17 18

19 20 21 22 23 24 25

26 27 28 29 30 31
Hiked 1.25 hrs
(Eberwhite Woods,
4.5 mi, 17:00pace)
[Map]

September 2008

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

1
Ran 25 min
(IDhill x3)
2 3 4 5 6
Rebounder 5 min
Rebounder 10 min
Hiked 15 min
Rebounder 5 min
Rebounder 5 min

7
Rebounder 5 min
Rebounder 5 min
Rebounder 5 min
8 9 10 11
W
12
WWW
13
Walked 1 hr

14
Walked few hrs
15
WWW
16 17 18 19 20

21
Ran 20 min
(ID hill x2)
22
BrWalked 1 hr
(Gallup, 4 mi)
23
Bounced 20 min
24 25 26 27

28 29 30
Stairs 40 min
(CofL, 36 floors,
2xup, 2xdown)

August 2008

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

1 2
Travel few hrs
(~100lb)

3
YogaBurn 1hr
Weights 20 min
(full, 1 set)
Walked 40 min
(2 mi, 24h->Target)
Walked 1.2 hrs
(3.5 mi, long way
to Staters)
4
WW
Ran 10 min
Walked 1 hr
(3 mi, RT Kaiser
hosp->clinic)
5
WW
Biked 30 min
(4mi, RT VA)
6
WW
Biked 15 min
(2.5mi, RT dentist)
Walked 1 hr
(4mi, RT Stater's)
7
WW
Biked 30 min
(4mi, RT VA)
8
Walked 3 mi
9

10 11
Biked 2 mi
Biked 2 mi
12
Biked 2 mi
Biked 2 mi
13
Walked 1.5 mi
Walked 1.5 mi
14
W
W
15
WW
WW
WW
WW
16
Walked 2 mi

17 18
W
W
19 20
Biked 2 mi
Biked 2 mi
21
Biked 2 mi
Biked 2 mi
22 23

24 25
Walked 1.5 mi
26
Biked 1.5 mi
27
Ran 20 min
(2mi, ProPlaza)
Biked 15 min
28 29 30

31
Pool kicks, 15 min

*1

July 2008

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

1
WW
2
WW
3
WW
4
WW
5
WW
Bladed 55 min
(RT Gallup, 8mi)

6 7 8 9 10 11
RckClimbd 45 min
(in about 6-7 times
of 5-10 min,
fav 4-8deg@12-18)
12

13
Hiked 1.5 hrs
(Pinckney trail)
14 15 16 17 18 19

20 21 22 23 24 25 26
Stairs 2x28 flights
(up and down)

27 28 29 30
Walked IDHill 1x
(25 min) 31

June 2008

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

1 2
Weights 45 min
(full, continous*1)
Ran 20 min
(6x 40sF/90sS,
3 wu, 5cd)
3 4
StairM 15 min
(120 kcal, 3wu/2cd,
5x(45F/75S))
5
Walked 30 min
(2 mi, w/Mom)
6
Weights 55 min
(full, continous*2)
Ran IDHill 27 min
(7x 100sF/100sS,
1wu, 1cd)
7

8 9
WW
10
WW
11
WW
Biked ~ 25 min
(4 mi)
12
WW
13
WW
14
Ran IDHill 23 min
(5x up/down)

15 16
WW
17
WW
18 19
WW
20
WW
21
Ran ~35 min
(3.5 mi, RT CofL)
Stairs 1x31 flights
(C of L, up and down))

22 23
WW
24
WW
25
WW
26
WW
27
WW
28
SrwBPickng 1 hr

29
SrwBPickng 1.5 hr
30
WW

*1 Squat(bar only) (+1 LegExt), ShPress + LatPull, ChPress + SeatedRow, TwistAbs, RopeAbs + BackExt, RotCuff (x2)
*2 Squat(bar only) + ChPress, Gravitron + LegExt, SeatedRow, ShPress, RopeAbs + BackExt, TwistAbs, RotCuff

May 2008

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

1 2
Stairs 30 min
(11 x 9 floors,
60-65s up, 60-70s down)
3

4
WW
5
Weights 55 min
(full, continuous*1)
6
WWWW
7
StairM 50 min
(30@5w/10ints, 20@4-6)
8
StairM 30 min
(lvl5, 2ints@11)
9
W
W
10
((Day One WSFL))
Weights 45 min
(Squats 4 sets,
LatPull x9min x2,
ReclinePress x9min x2)
Ran 10 min
(RT TP)
Stairs 14 min
(8 floors x 6,
50sFastUp, 90sDown)

11
Ran 42 min
(5 min warmup,
60sFast/120sSlow x3,
5 min very slow,
20 min, 3 min)
12
Weights 45 min
(full, continuous*2)
Ran 18 min
(120sF/120sS x3,
w/ 3m wu/cd)
13
RcmbBiked 40 min
(60sF/60sS x6,
1wu/2cd, 25m avg)
14
Weights 40 min
(full, continuous*3)
StrMill 15m
(60sF(16)/60sS(8) x6
1m wu/cd run)
15 16
Stairs 45 min
(6x (50sF(10u)/
90sS(10d)), 5m wu,
25m (2x up&down))
17
Weights 45 min
(full, continuous*4)
Ran 20 min
(4x (45sF, 90sS),
2 wu, 5 cd)

18 19
Kayaked 30 min
(1.3 mi, Gallup)
Ran 40 min
(6x 60sF/60sS,
3wu, 25min mod)
20
Weights 55 min
(full, continuous*5)
Ran 20 min
(3x 120sF/120sS,
3 wu, 5cd)
21
StairM 55 min
(6x 60sF(12)/120sS(5),
3 wu, 5cd(3-4), 20mod(7),
8cd(2-5))
22 23
Weights 55 min
(full, continuous*6)
Ran 20 min
(6x 40sF/90sS,
3 wu, 5cd)
24
Ran IDHill 20 min
(6x 60sF/120sS,
2 cd)
StairM 30 min
(20m(6), 5wu/5cd)

25
Yoga 1 hr
(A2Y, Beginner)
Weights 50 min
(full, continuous*7)
Ran 20 min
(3x 120sF/120sS,
3 wu, 5cd)
26
StairM 50 min
(6x 60sF(12)/120sS(5),
3 wu, 2cd(3), 20mod(6),
5cd(2-5), 400 kcal)
27
StairM 1 hr
(lvl6, 450 kcal)
28
Weights 55 min
(full, continuous*8)
Ran 20 min
(3x 40sF/90sS,
3 wu, 4cd)
29
StairM 55 min
(6x 60sF(13)/120sS(5),
5 wu, 5cd(3), 20mod(7),
7cd, 440 kcal)
30 31

*1 ShPress + TSquats, Squats + FrontSh, ChPress + LatPull, SeatedRow + RopeTri, TwistAbs + LegPress, RopeAbs + LegExt, RotCuff
*2 Gravitron, ShPress + BiCurl, ChPress + SideAbs, SeatedRow + TriPull, RopeAbs + BackExt, RotCuff
*3 ChPress, ShPress + SeatedRow, LatPull, TwistAbs, RopeAbs + TriBar + KettleSwings
*4 ShPress + Squats, SeatedRow + ChPress, LatPull + SmithSquats, TwistAbs, RopePull + TriPull + BackExt, RotCuff
*5 Squats + SideAbFlex(Pullw/plate), ChPress + LatPull, LegPress + TwistAbs, ShPress, SeatedRow + FrontSh
*6 Squats(bar only, past parallel) + ChPress, LegPress + TwistAbs, SeatedRow + LegExt, ShPress + FrontSh, LatPull + TriPull, RotCuff (x2)
*7 InclinePress + SeatedRow, KettleSwings + SideFlexAbs, LegPress + Gravitron(Pullup), TwistAbs, RopeAbs + BackExt, RotCuff (x2)
*8 Squats(bar only, past parallel) + ChPress, Gravitron + LegPress, ShPress, SeatedRow + TriBar, RopeAbs + BackExt, TwistAbs, RotCuff(x2)

April 2008

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

1
WW
StairM 1 hr
(level 5-9ints x50,
480 kcal)
2
WW
Bladed 50 min
(RT Gallup, 8 mi)
3
WW
BarefootRan 5 min
Weights 40 min
(upper, continuous*1)
WW
4 5
Hiked 2 hrs
(Runyon Cn, 3.5 mi)
[Map]
((12 weeks to go!))

6
BarefootRan 5 min
Weights 50 min
(full, continuous*2)
7
WW
StairM 1 hr
(level 5-11ints x50,
520 kcal)
8
StairM 20 min
(level 5-7 ints x 15,
150 kcal)
WW
9
WW
BarefootRan 5 min
Weights 45 min
(full, continuous*3)
WW
10
WW
StairM 1 hr
(level 6-11ints x55,
560 kcal)
11
WW
12
StairM 1 hr
(level 6-11ints x55,
560 kcal)

13
Ran 10 min
(to CCRB, 1 mi)
Weights 50 min
(full, continuous*4)
Ran 10 min
(w/sprints, 1 mi)
14 15
StairM 1 hr
(level 6-11/12/13ints x55,
570 kcal)
16
Weights 50 min
(full, continuous*5)
17 18
Walked 55 min
(2.7 mi, Argo)
19

20 21 22
((sick))
23 24 25
((started
raw food diet))
26
Bladed 2.5 hrs
(25 mi, L.Huron)
((9 weeks to go))

27
Weights 45 min
(full, continuous*6)
28
StairM 1 hr
(lvl 5&6, 430 kcal)
29
Weights 55 min
(full, continuous*7)

*1 ChPress + LatPull, ShPress, Prone back sh, SeatedRow + BackExt, CurlAbs + TriPull, TwistAbs, RotCuff
*2 ChPress + TabataSquats, Squats + LatPull, ShPress + Plank(2x1min), SeatedRow + TriPull, CurlAbs + BackExt, Twist Abs, Plank (1x2min), RotCuff
*3 ReclinePress,
*4 ShPress + T.squats/calves, SeatedRow + Tsquats, ChPress + LegExt, TwistAbs, LatPull + BackExt, RopeAbs + TriPulldown, FrontSh + BackSh (+ T.squat/calves), Planks + Bridge, RotCuff
*5 ReclinePress + LatPull, ChFlies + IsoTonicSquats, SeatedRow + Leg Ext, Twist Abs, CurlAbs + Shoulders(front/side 1x each), IsoTonicSquats + BackShoulders; 1min plank + 1min bridge; RotCuff
*6 ShPress + Crunches, ChPress + SeatedRow, TwistAbs, FrontSh + SideSh + BackShFlies, LatPull + RopeAbs + BackExt, Plank + Bridge (1 min x2), RotCuff
*7 LegPress + GravitronPullUps, TwistAbs, IsoChPress + SeatedRow, ShPress + BiCurl, FrontSh + BackSh (+ iso squats), RopeAbs + RopeTri, 1 min flank and bridge, RotCuff

March 2008

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

1
XC Skied 3 hrs
(10 mi, 2x at Hudson
Mills MetroPark)
[Map]

2
StairM 30 min
(level 6, 220 kcal)
3
WW
4
StairM 30 min
(level 6, 220 kcal)
WW
Ran 15 min
(FAST + few intervals)
Weights 45 min
(full, continuous*1)
5
WW
6
WW
7 8
((10 & 16 weeks to go!))

9
StairM 30 min
(level 6, 220 kcal)
Weights 50 min
(full, continuous*2)
10
WW
11
WW
RanBarefoot 5 min
Weights 45 min
(full, continuous*3)
RanSprintInts 10 min
(fast on curves)
WW
12
WW
StairM 1 hr
(level 5-8ints, 485 kcal)
13
WW
RanBarefoot 5 min
RanSprintInts 20 min
WW
14
StairM 30 min
(level 5, 195 kcal)
Bladed 50 min
(8 mi, RT Gallup)
15
StairM 30 min
(level 6, 220 kcal)
Weights 45 min
(full, continuous*4)
Abs 30 min
(UMTri, jaarnos,*5)

16
W
17
W
StairM 15 min
(HIIT*6, 130 kcal)
18
WW
19
WW
20
W
21
W
22
((sick))

23
WW
StairM 1 hr
(level 5-8 ints +
15 min @3, 420 kcal)
Weights 15 min
(upper, continuous*7)
Bridge/Abs 20 min
24
StairM 30 min
(lvl 5-7ints, 215 kcal)
W
25
W
StairM 1 hr
(lvl 6-9ints x 40,
then lvl 6 x 20, 500 kcal)
26
WW
StairM 20 min
(lvl 6-9ints x15, 165 kcal)
27
WW
BarefootRan 5 min
Weights 40 min
(full, continuous*8)
WW
StairM 1 hr
(lvl 6-9ints x50, 515 kcal)
28
W
29
W

30
StairM 30 min
(lvl 6-10ints x 20,
250 kcal)
31
WW
StairM 1 hr
(lvl 6-11ints x 30,
lvl 6-10ints x 25, 530kcal)
Ran 20 min
(2 mi, RT Gallup, ~200 kcal,
cold pouring rain)

*1 ChPress + LatPulls + HipFlexionAbs, ShPress + Tabata squats, BackShFlies(lying) + BackRow + ChFlies, Back Ext + Kettlebell swings
*2 ShPress + Tabata, ChPress + Tabata, BackShFlies + ChFlies, LatPull + LegPress, SeatedRow + BackExt + TriPull, RotCuffStuff
*3 ShPress + DBBiCurls, PullUps + LegPress, KettleSwings + BarBiCurl + CalfRaises, Sitting ChPress + SeatedRow (+1 BackExt), Leg Ext, RotCuffStuff
*4 ChPress + Squats, LegExt + ShPress, PullUps & Dips + LegPress, SeatedRow + BackExt, RotCuff
*5 Abs: Crunches, FrontPlanks, SidePlankBends, BikingObliques, Oblique-HoldPartnerLegThrows, OnHeadw/BacktoWall, TorsoRotation("TwistAbs")
*6 HIIT 3 min warmup, 60 s HIGH (8,9,10,11,8,9,10) and 30 s LOW (5), 2 min cooldown
*7 ChPress, Bent Rows (repeated)

February 2008

9
First Day of
20-week Challenge
(Sat 2/9 - 5/17)
StairM 30 min
(level 6, 220 kcal)

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

1
TWalked 1 hr
2
XC Skied 3.75 hrs
(12.75 mi, all 3 trails
@ Boyne Highlands)
[Map] [Elev/Speed]

3 4
TWalked 10 min
TRan 5 min
Weights 45 min
(upper, continuous)
5 6 7
Kettlebell 5 min
8
RockClimbed 3 hrs
(PltRck, 6.5 climbs +
20 min 5deg 19f/m
30 min 5deg 15f/m
7 min beg/strength)
Kettlebell 5 min
(10lb, 10lb x2)

10
StairM 30 min
(level 6, 220 kcal)
BarefootRan 20 min
Weights 45 min
(upper, continuous*1)
11
StairM 30 min
(level 6, 220 kcal)
WW
12
WW
13
StairM 30 min
(level 6, 220 kcal)
WW
Kettlebell 2 min
((oops))
14
WW
Weights 45 min
(full body, continuous*2)
WW
15
WW
16
StairM 30 min
(level 6, 220 kcal)

17
WW
18
WW
19 20 21 22
WW
23

24
Hustle up the Hancock
Stairclimbing race
1 x up (94 flrs, 16:48)
1 x down (94 flrs)
1 x up (40 flrs)
1 x down (40 flrs)
25
WW
26
WW
27
WW
((sick))
28
WW
Weights 45 min
(upper, continuous*3)
WW
29
WW

*1 ShPress(smith) + BiCurls, ChPress(smith) + LatPull, BackRow & BackShFlies(lying) + ChFlies, TriBarPull + SideSh, SeatedRow + TriBarPull
*2 ReclinePress + LegExt, PullUps + Dips, LegPress, LatPull + DeclinePress, SeatedRow + InclinePress, LegPress (p.s. Recline~Incline)
*3 ChPress + LatPull, ShPress(smith) + UprightRows(smith), BackRow & BackShFlies(lying) + ChFlies & ChPress, BackExt + SideShoulder + Misc (TriPulldown, KettlebellSwing)

January 2008

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

1
((sick))
2 3 4 5
Walked 7 mi
(Downtown PDX
to Concordia)

6
Ran 33 min
(3 mi, Wilshire x4)
7 8 9 10
CybexArc 30 min
Weights 35 min
(full body, continuous)
11 12

13
BarefootRan 30 min
Weights 1 hr
(full body, continuous*1)
Racquetball 20 min
14
A New Day...
StairM 40 min
(level 6, 300 kcal)
15 16
TaeKwonDo 45 min
TRan 30 min
TWalked 30 min
17
TaeKwonDo 1.5 hrs
Weights 40 min
(full body, continuous)
18 19

20
TWalked 1 hr
TRan 30 min
21
Weights 30 min
(full body, continuous)
TRan 30 min
TWalked 30 min
22
TRan 10 min
TWalked 10 min
23 24
RockClimbed 2.5 hrs
(Planet Rock, 9 climbs)
25 26
XCSkied 2.75 hrs
(9 mi, Nubs Nob)
[Elev/Speed] [Map]

27
Ran 35 min
(2.7 mi, RT CoachHouse
to SkiShop)
[Map]
28
Weights 30 min
(full body, continuous)
29
TWalked 8 min
RBiked 22 min
(easy/light)
30
TRan 30 min
(~8% @ 4 mph)
Weights 45 min
(full body, continuous*2)
31
TWalked 10 min
TRan 30 min
Weights 30 min
(extra light b/c
teaching, full body)

*1 ShPress & BiCurl, Grav & Dips & LegPress, ChestPress, LegExt, LatPulldown & SeatedRow & RobeAb & BackExt
*2 ShPress & BiCurl, Squat & ChPress, LatPull & BackExt, SeatedRow & FrontSh + SideSh + Back Sh

December 2007

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

1
WW
Stairs 4x28 flights
(3:38, 4:20, 4:29, 3:13)
WW

2
3
WW
StairM 45 min
(level 6, 340 kcal)
4
WW
Weights 45 min
(full body, continuous*1)
W
5
WW
StairM 1 hr
(level 6, 460 kcal)
6
StairM 30 min
(level 5, 195 kcal)
WW
StairM 1 hr
(level 6, 460 kcal)
7
WW
StairM 1 hr
(level 6, 460 kcal)
8
WW
StairM 50 min
(level 6, 380? kcal)

9
BarefootRan 5 min
Weights 50 min
(full body, continuous*2)
Racquetball 45 min
10
W
11
W
StairM 1 hr
(level 6, 450 kcal)
12
WW
BarefootRan 15 min
Weights 1 hr
(full body, continuous*3)
13
WW
14
WW
StairM 1 hr
level 6, 460 kcal)
15
BarefootRan 30 min
Weights 55 min
(full body, continuous*4)
Racquetball 35 min

16
W
17
W
XCSkied 50 min
(3.1mi-CCW, Radrick)
[Map] [Elev/Speed]
18
WW
19
XCSkied 50 min
(3mi-CW, Radrick)
20
WW
21
WW
22
StairM 30 min
(level 6, 220 kcal)
MDancing 40 min
StairM 1 hr
(level 6, 450 kcal)

23
StairM 30 min
(level 6, 220 kcal)
24
TMillRan 5 min
CybexArc 5 min
Weights 45 min
(full body)
StairM 10 min
25 26
Ran 30 min
(Tropicana and LV Blvd)
Hiked 1.5 hrs
(Turtlehead Peak Trail,
~1000' gain, Red Rocks)
[Map] [Zoom] [Elevation]
27 28
Ran 30 min
(Palm Springs,
N Canyon to Arenas)
[Map]
29
Ran 30 min
(3 mi, N on Overland
in Culver City)
[Map]

30
((sick))
Walked 5.3 miles
(Hollywood/Bronson
to Fairfax/Beverly)
31

*1 ShPress & BiCurl, 1-set twistAbs, Leg Press & Gravitron (back+dips), RobeAbs & BackExt, Seated Row & LatPulldown & Chest Press
*2 ShPress & BiCurl, LegPress & Gravitron & Dips, AbCurl & BackExt & ChestPress & LatPulldown & Seated Row & LegExt, TwistAbs
*3 ShPress & BiCurl, Grav & Dips & Glutes2/LegPress, ChestPress & Leg Ext, SeatRow & RopeAb, LatPulldown & BackExt, TwistAbs
*4 ShPress & BiCurl, Grav & Dips & LegPress, ChestPress & LatPulldown & BackExt, SeatedRow & RobeAb & LegExt, TwistAbs

November 2007

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

1
WW
StairM 1 hr
(ints 3-6, 390 kcal)
2
WW
3

4
WW
StairM 30 min
(ints 5-7, 220kcal, ES)
NonBarefootRun 5 min
(4 laps, no heel)
Weights 1 hr
(full body, almst continuous)
5
WW
6
WW
7
WW
StairM 30 min
(ints 5-7, 220 kcal)
8
StairM 30 min
(ints 4-6, 200 kcal)
WW
9
Ran 28 min
(~2.5 mi,
Crossings' trail)
10
Ran 33 min
(~2.5 mi,
Crossings' trail)

11
Ran 23 min
(~2 mi,
Crossings' steep road
with Mark Allen)
12
WW
StairM 30 min
(level 6, 220 kcal)
(level~hr 148-152)
13
StairM 30 min
(level 6, 220 kcal)
WW
StairM 30 min
(level 6, 220 kcal)
14
WW
StairM 30 min
(level 6, 220 kcal)
15
StairM 30 min
(level 6, 220 kcal)
W
16
W
StairM 30 min
(level 6, 220 kcal)
17
StairM 30 min
(level 6, 220 kcal)
Weights 50 min
(full, continuous)

18
WW
Ran 15 min
(incl 1 mi baseline, CCRB
inner loop, HR 148-152,
1:20 x 8 = 10:40)
StairM 1 hr
(level 6, 450 kcal)
Stairs 4 x 28 floors
(4:51, 4:27, 4:56, 3:50)
19
WW
20
WW
StairM 30 min
(level 6, 220 kcal)
21
W
22
W
StairM 30 min
(level 6, 220 kcal)
StairM 1 hr
(level 6, 450 kcal)
23
StairM 30 min
(level 6, 220 kcal)
BarefootRan 5 min
Weights 45 min
(full body, continuous*)
StairM 1 hr
(level 6, 450 kcal)
24
StairM 30 min
(level 6, 220 kcal)

25
StairM 30 min
(level 6, 220 kcal)
Bladed 55 min
(RT Gallup, 8 mi)
26
WW
StairM 1 hr
(level 6, 450 kcal)
27
StairM 30 min
(level 5, 195 kcal)
WW
StairM 30 min
(level 6, 220 kcal)
28
StairM 30 min
(level 6, 220 kcal)
WW
StairM 1 hr
(level 6, 450 kcal)
29
StairM 30 min
(level 5, 195 kcal)
WW
30
W
BarefootRan 5 min
Weights 45 min
(full body, continuous)
Racquetball 20 min
W

* ShPress & BiCurl, Gravitron & LegPress/LegPress & TwistAbs, ChPress & SeatedRow, RopeAb & BackExt & LatPulldown

October 2007

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

1
Weights 45 min
Ran 9 min
2 3 4 5 6
WaterAbc/Wts 30 min
(arms and core)
Bladed 5 min (teaching)
Biked 2.75 hrs
(41 mi, RT Silver Lk)
MvSpeed 14.7, max 30.6
elev 2700 [Elev/Speed]
[Map] [Z1] [Z2] [Z3] [Z4]
PwrWalked 40 min
(1.5 loops w/ Mom)

7
StairM 1 hr
(ints 3-8, 400 kcal)
8
Bladed 40 min
(8 mi, kim ran)
9 10
StepKickbox 15 min
Weights 30 min
(upper/core)
11
StairM 45 min
(ints 2-7, 275 kcal)
12 13

14
Biked 2.75 hrs
(41.5 mi, RT Silver Lk)
Avg Speed 15.2 (3:56)
[Elev/Speed]
[GEarth Map] [GRoad Map]
15
Weights 25 min
(upper/core)
Water 35 min
(weights + tread)
16
StairM 1 hr
(ints 4-6, 390 kcal)
17 18
StairM 30 min
(3)
Weights 30 min
(upper/core)
Water 25 min
(weights + tread)
19 20
Bladed 2.5 hrs
(25 mi, L.Huron)

21
StairM 1 hr
(3)
22 23 24 25
StairM 20 min
(3)
StairM 1 hr
(ints 3-8, 420 kcal)
26 27

28
StairMill 3 min
Weights 45 min
(whole body, continuous)
Steps x4purple 3 min
29
WW
30
WW
31
WW

September 2007

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

1
Weights 1.25 hr
(full body, WCC)

2
Hiked 50 min
(2.7 mi, Argo)
3 4
StairMill 5 min
(10-20)
Weights 1 hr
(full, continuous)
5
SpinBike 5 min
Weights 30 min
(upper)
ERG 5 min
TreadM 10 min
(15% @ 2.5mph)
6
KillerCore 1 hr
(w/ Bob, WCC)
Bladed 2.75 hrs
(25 mi, L.Huron)
7 8

9 10 11 12 13 14 15

16 17
Weights 12 min
(upper, continuous)
Spinning 1 hr
[HR] (avg HR 161)
18
Spinning 1 hr
19 20
Weights 17 min
(upper, continuous)
Step 1 hr
(3 then 2 (purples))
HipHop 50 min
21 22
StairM 30 min
(4-5)
Bladed 50 min
(8 mi, RT Gallup)

23
Canoed 2.3 hrs
8.5 mi, HudM->Delhi
(3.7 avg, 8.1 max)
[Elev/Speed] [Map]
24 25 26 27 28 29
Bladed 2.5 hrs
(25 mi, LHuron)

30
IceSkated 1.75 hrs

August 2007

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

1
Biked/Bladed 45 min
(3 mi blade to VA,
bike VA to downtown)
2
Weights 10 min
(shoulders, arms)
3
Kayaked 1.25 hrs
[Elev/Speed] (_mi)
4
Biked 2.5 hrs
(Kensington, 33.5 mi)
[Elev/Speed] [Map]

5
Walked 1 hr
(Barton, IDhill)
6 7
Biked 1.2 hrs
(~12.5 mi, RT St. Joe's)
[Map]
8 9 10 11
StairM 50 min
(4)

12
Weights 40 min
(full, NCRB)
13 14 15 16
Bladed 50 min
(8 mi, RT Gallup)
17
Bladed 50 min
(8 mi, RT Gallup)
18
Bladed 2.5 hrs
(25 mi, LHuron)

19 20 21 22 23 24 25

26
Ran 15 min
Walked/stood 10 hrs
27
Bladed 50 min
(8 mi, RT Gallup)
28 29
StairM 45 min
(4)
30
Ran 30 min
(2.7 mi, Argo)
31

July 2007

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

1 2 3
Ran 20 min
(1.8 mi, Argo)
Bladed 55 min
(8 mi, RT Gallup)
4
Weights 35 min
(upper body, Summit)
5
Ran 30 min
(2.75 mi, Argo)
6
Bladed 55 min
(8 mi, RT Gallup)
7
Ran 30 min
(2.6 mi, Argo)

8
Weights 45 min
(upper body +glutes)
9 10 11 12
Ran 30 min
(2.75 mi, Argo)
[Map]
13
StairM 50 min
(3)
14
Ran 30 min
(2.85 mi, Argo)

15
Biked <2 hrs
(~23.5 mi, LHuron)
16 17 18 19 20
Ran 30 min
(2.7 mi, Argo)
21

22 23 24
Ran 30 min
(2.7 mi, Argo)
25
Walked 55 min
(in rain, Gallup/Fursty)
26 27 28

29
StairM 1 hr
(3)
(or day around here)
30 31

June 2007

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

1 2

3
Hiked 1 hr
(Bird Hills)
4
Bladed 50 min
(RT Gallup, 8 mi)
5 6 7
Bladed 1 hr
(RT Gallup, 8 mi)
8
BarefootRan 5 min
(4 laps, 1/2 mi)
Weights 45 min
(full body,
continuous circuit)
9

10 11 12
Bladed 1.25 hr
(9 mi, RT Gallup)
13 14
Bladed 1 hr
(8 mi, RT Gallup)
15 16
Walked 1+ hrs
(County Farm Park)

17
Biked 1.75 hrs
(26 mi, LowerHuron)
18
Bladed 1.5 hrs
(12 mi, RT Gallup,
distal 1/2 twice)
19
Bladed 1.25 hrs
(10 mi, RT Gallup)
20
Bladed 55 min
(8 mi, RT Gallup)
21 22
Bladed 1 hr
(9 mi, RT Gallup)
23
Bladed 1 hr
(9 mi, RT Gallup)

24
Kayaked 1.5 hrs
(3.8 mi, Gallup)
[Map]
25
StairM 20 min
(3)
26 27 28 29 30
Biked 1.75 hrs
(27? mi, Lower Huron)
Ran 10 min
(1 mi)

May 2007

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

1 2 3
StairM 30 min
(2)
4
StairM 1 hr
(1)
StairM few hours
(0)
5
StairM 1 hr
(3)

6 7
StairM 40 min
(2)
USMLE Step 1!
8
Bladed 1 hr
(RT Gallup, 8 mi)
9 10
Bladed 1 hr
(RT Gallup/VA, 8.5 mi)
11 12

13
Kayaked 1.5 hr
(Gallup)
14
W
Wards
W
15
W
W
Wards
BarefootRun 5 min
(4 laps)
Weights 30 min
(chest/back)
WW
16 17 18 19
StairM 1hr
(4)

20 21 22 23
Bladed 1 hr
(RT Gallup, 8 mi)
24 25 26

27
Bladed 1 hr
(RT Gallup, 8 mi)
28
Bladed 1 hr
(RT Gallup, 8 mi)
29
Bladed 1 hr
(RT Gallup, 8 mi)
30 31

April 2007

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

1
W
W
Weights 50 min
(legs/shoulders)
W
W
2
Bladed 1 hr
(RT Gallup, 8 mi)
W
3
Weights 1 hr
(chest/back,
bi/triceps)
W
W
4
TBiked 1 hr
W
W
5
6
W
W
BarefootRun 5 min
(4 lap)
Weights 50 min
(legs/shoulders/abs)
W
W
7
W
W

8
W
StairM 1 hr
(5)
9
W
W
BarefootRan 5 min
(4 laps)
Weights 1 hr
(chest/back,
bi/triceps)
W
W
StairM 1 hr
(5)
10
WW
WW
StairM 1 hr
(5)
11 12
W
BarefootRan 5 min
(4 laps)
Weights 1 hr
(legs/shoulders)
W
StairM 1 hr
(5)
13
14
StairM 1 hr
(4)

15
StairM 45 min
(3)
BikramYoga 1.5 hrs
16
WW
StairM 1 hr
(5, 7-6 interval, 5)
Lifted/moved stuff
17
StairM 1 hr
(5)
18
W
StairM 1 hr
(5)
19
StairM 2 hrs
(5, 3)
20
StairM 15 min
(3)
21
StairM 45 min
(4)
StairM 1 hr
(5)
StairM 2 hrs
(1 hr 3; 1 hr 3,2)

22 23 24
StairM 1 hr
(3)
StairM 1 hr
(2)
StairM 1 hr
(2, with 10 min 3,4,5 in beginning)
StairM 42 min
(2)
25
StairM 1 hr
(2)
StairM 1 hr
(2)
StairM 50 min
(2)
26
StairM 2 hrs
(2)
StairM 2 hrs
(2)
StairM 30 min
(2)
StairM 30 min
(1)
27
StairM 2 hrs
(2)
StairM 1 hr
(1)
28
StairM 1 hr
(1)
(back pain!)

29
StairM 3.3 hrs
(1)
StairM 2.5 hrs
(1)
30
StairM 30 min
(1)
StairM few hrs
(0)

March 2007

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

1
Kickboxing 1 hr
(M.Yu)
IceSkated 1.5 hrs
2
W
W
3
IceSkated 1.5 hrs

4
IceSkated 2 hrs
5
TaeKwonDo 1 hr
(M.Ed)
6
Kickboxing 1 hr
(M.Yu)
W
W
7
W
W
W
8
XC Skied 1 hr
(Radrick, 3.5 mi)
[Map]
W
W
9
W
BarefootRun 5 min
(4 laps)
Weights 1 hr
(few sets full body)
W
W
W
10

11
W
W
12
Biked 1.75 hrs
(A2, 19.25 mi)
[Map] [Info]
[Wave field]
13
W
W
Bladed 1 hr
(RT Gallup, 8 mi)
14
W
Bladed 1 hr
(Tich-23-home, 6.25 mi)
W
15
W
W
16 17
Weights 5 min
(Teaching demo)

18
Skied 5 hrs
(Boyne Mntn)
19 20
W
W
BarefootRun 5 min
(4 laps)
Weights 40 min
(chest/back)
W
W
21
W
22
W
W
23
W
W
24
Ran 5 min
Weights 1 hr
(legs/shoulders)
Ran 5 min

25
W
W
26
W
W
W
27
Biked 30? min
(rt home->CCRB->TP)
Weights 30 min
(arms/abs)
Bladed 1 hr
(RT Gallup, 8 mi)
28
W
StairM 1 hr
(5)
29
W
BarefootRun 5 min
(4 laps)
Weights 30 min
(chest/back)
W
W
30
W
W
31
WWWW

February 2007

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

1
Kickboxing 1 hr
(M.Yu)
W
2
TaeKwonDo 1 hr
(M.Ed)
W
W
3

4 5
W
W
6
W
W
7
W
W
Stairs 4 x 28 flights
8
Kickboxing 1 hr
(M.Yu)
W
9
W
10
W
W

11
W
W
12
W
W
13
Kickboxing 1 hr
(M.Yu)
W
W
14
W
15
Stairs 4 x 28 flights
(3:40, 3:50,
3:56, 3:33)
16
StairM 30 min
(3)
W
W
17
XCSkied 50 min
(Pinery, DR)

18
XCSkied 2 hrs
(Pinery, DuneRidge,
7.5 mi) [Map]
Stairs 4 x 28 flights
(3:11, 3:39,
3:55, 4:14)
19 20 21
Stairs 4 x 28 flights
22
IceSkated 2 hrs
23 24
Walked 30 min

25
Hustle up the Hancock
Stairclimbing Race
(94 floors), 16:44
Walked 1 hr
26
W
W
27
W
W
28

January 2007

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

1 2 3 4
Kickboxing 1 hr
(M.Yu)
TaeKwonDo 45 min
(M.Andy, White-BrownBlack)
Stairs 4 x 28 flights
(3:56, 3:30, 3:47, 4:35)
5 6
Weights 35 min
(Upper)
Stairs 4 x 28 flights
(4:18 (single),
3:48, 3:33, 3:57)

7
Weights 3 min
8
TaeKwonDo 45 min
(M.Jane White-Blue)
9
W
W
10
TaeKwonDo 45 min
(M.Jane All Belt)
11
Kickboxing 1 hr
(M.Yu)
12
Climbed Mt. Oliver 30 min
(Descanso, CA)
13

14 15 16
Kickboxing 1 hr
(M.Yu)
W
W
17
TaeKwonDo 1 hr
(M.Ed)
W
W
18
Kickboxing 1 hr
(M.Yu)
W
W
19
TaeKwonDo 1 hr
(M.Ed)
W
W
20

21
W
W
22
W
W
23
Kickboxing 1 hr
(M.Yu)
24
W
W
25
Kickboxing 1 hr
(M.Yu)
26
W
Weights 10 min
(chest, etc)
(at home!)
27

28 29
TaeKwonDo 1 hr
(M.Ed)
30
Kickboxing 1 hr
(M.Yu)
W
W
31
TaeKwonDo 1 hr
(M.Ed)
W
W

December 2006

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

1
StairM 1 hr
(3)
2
StairM 1 hr
(3)

3
StairM 1 hr
(3)
4
5
W
W
6
W
W
Congolese 1 hr
7
W
W
IceSkated 1 hr
8
B
B
W
W
9
StairM 30 min
(3)
(my new 4000PT!)

10
Bladed 2 hrs
(SS2)
11
W
W
W
Congolese 1 hr
12
W
W
StairM 1 hr
(3)
13
StairM 1 hr
(3)
W
14
W
15
Congolese 30 min
16

17
Congolese 1 hr
(Biorhythms show)
Stairs 3 x 28 flights
(4:55, 3:05, 5:55)
18
W
W
19
W
W
W
StairM 30 min
(3)
20
StairM 1 hr
(3)
W
W
21
Stairs 4 x 28 flights
(4:31, 3:39,
3:39, 3:42)
22 23
StairM 1 hr
(3)

24 25 26
Elliptical 1 hr
27
TaeKwonDo 45 min
28
TaeKwonDo 45 min
29
Stairs 4 x 28 flights
(3:24, 3:19,
3:42, 4:09)
30

31

November 2006

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

1
<-----
Bladed 1 hr
(10 mi, Gallup)
2
-----
W
3
-- tenosynovitis --
4
----->

5
<-----
6
-- tenosynovitis--
7
-----
8
-----
9
-----
B
Weights 40 min
(chest/back)
B
B
10
-----
B
B
11
----->

12
<-----
W
13
-- tenosynovitis --
14
-----
TBiked 20 min
15
-----
W
W
Weights 35 min
(shoulders/abs)
16
-----
W
W
17
-----
W
W
18
----->
B
B
Swam 1 hr
(with pull buoy)

19
Tenosynovitis no longer
painful, but need to not
stress it for a few months
(no run, jump, repetitive)
Walked few hours
20
B/W
B
Congolese 45 min
21
W
22
Danced 30 min
23
Walked 10 min
(Lake Superior beach)
24 25

26
Weights 50 min
(chest/back, legs,
shoulders/abs)
27 28 29 30
W
W
IceSkated 1 hr

October 2006

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

1
Bladed 1 hr
(8 mi, RT Gallup)
2
W
W
3
W
W
4
W
W
5
W
W
6 7
W
W
Weights 1 hr
(chest/back)

8
Ran 32 min
(3x IDhill)
W
W
W
W
9
W
W
10
W
W
11
W
W
12
W
W
13
W
W
W
Weights 25 min
(legs)
W
14

15 16
W
W
17
W
W
W
W
18
W
Weights 35 min
(bi/triceps)
Ran 15 min
(barefoot SoT)
W
B
Congolese 1.5 hrs
B
19
W
W
20
Bladed 1 hr
(10 mi, Gallup)
21
Weights 30 min
(legs)

22
W
Ran 20 min
(barefoot SoT)
Weights 40 min
(shoulders/abs)
W
23
W
WWW
Congolese 1 hr
W
24
W
W
Bladed 1 hr
(8 mi, RT Gallup)
Bellydance 20 min
(Gdss Intro)
25
B
Ran 25 min
(barefoot SoT)
Weights 40 min
(chest/back)
B
26
W
Weights 35 min
(bi/triceps)
Ran 10 min
(ccrb to rh)
Stairs 4 x 28 flrs
(3:17, 3:28,
(3:47, 3:52)
(down 3:20)
27 28
W
W

29
UltFrisb 1.5 hrs
30
<-- Tenosynovitis --
W
W
W
31
----->
W
Trick-or-Treating 1 hr
Congolese 1 hr
W

September 2006

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

1 2
Danced 1.5 hrs
(Katie's Wedding)

3
Walked 1 hr
(Highlands Ranch, CO)
4
5
W
Weights 1 hr
(chest/triceps)
StairM 1.5 hrs
(4)
W
6
W
7
W
8
W
W
9

10
W
StairM 1 hr
(4)
W
11
W
StairM 1.5 hrs
(4)
W
12
W
StairM 1.5 hrs
(3)
W
13
W
W
14
Biked 1.1 hrs
(13.5 mi, RT downtown
and Gallup)
[Map] [HR]
15
W
Weights 45 min
(back/biceps)
StairM 20 min
(4)
W
16

17
Bladed 1 hr
(8 mi, RT Gallup)
[Map] [HR]
W
W
18
W
W
W
W
19
Biked 2 hrs
(25.5 mi, L.Huron)
[Map] [HR]
[Zoom1] [Zoom2] [Zoom3]
W
W
20
W
W
21
Ran 33 min
(3 mi, Argo/River)
[Map] [HR]
W
W
22
W
W
23
Ran 20 min
(2 mi, Argo)
[Map] [HR]

24
W
W
25
W
Weights 45 min
(shoulders/abs)
StairM 1 hr
(4)
W
W
26
Biked 4.2 hrs
(56.5 mi, L.Huron)
[Map] [HR]
W
W
27
W
W
28
W
W
29
Biked 3 hrs
(40.5 mi, L.Huron)
[Map] [Zoom] [HR]
Stairs 4 x 28 flrs
(4:29, 3:58,
4:26, 4:36)
30

August 2006

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

1
Biked 35 min
(7 mi, RT NP/32w)
2
Biked 35 min
(7 mi, RT NP/32w)
3
4
5

6
Biked 25 min
(5 mi, RT gym)
TreadM 1 hr
(15%, 2.5-3 mph)
7
Biked 2.25 hrs
(27 mi, Oregon City
and RT Redland/Hidden Lk)
[Map] [MapZoom] [HR/Elev]
8
Biked 1.25 hr
(16 mi, RT NP/32w,
RT TJ's/32w)
9
Biked 8 min
(1.5 mi, to NPCHC)
Walked 25 min
(1.75 mi, to fargo)
10
Biked 30 min
(5.5 mi, RT 32w)
11
Biked 15 min
(2.75 mi, to 32w)
12

13
Walked 30 min
(2 mi, Union to Kim)
14
Walked 60 min
(4 mi, RT Kim to Union)
15
Walked 30 min
(2 mi, Kim to Union)
16
Skated 1 hr
17
Moved/lifted 20 min
18
W
W
19

20
W
W
21
W
W
B
SpinBiked 1 hr
B
22
W
W
23
W
W
StairM 25 min
(7)
24
W
W
StairM 45 min
(5-4)
25
W
?
26
B
StairM 1 hr
(5-4)
B
B

27
W
StairM 1 hr
(5-4)
W
28
W
W
B
W
StairM 1 hr
(5)
W
29 30 31

July 2006

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

1

2
Biked 38 min
(7.2mi, RT N Fargo)
3
Biked 1 hr
(5.5 mi up 1000', 11.4mi ttl)
(Mt. Hood, GC to ski)
(B/Coast 15 min down)
[Map] [Zoom1] [Zoom2] [HR]
4
Biked 1.5 hr
(7.2mi, plus 600' up
Rocky Butte)
[Map] [Zoom1] [Zoom2] [HR]
Walked few hrs
(downtown PDX)
5
Biked 16 min
(3 mi, RT NPCHC)
Walked ~2 hrs
(4.5 mi, RT MLK/Ains)
[Map]
6
Biked 16 min
(3 mi, RT NPCHC)
7
Biked
(24 mi, RT Mt. Tabor)
(4x up, xxx')
[Map] [Zoom] [HR]
Biked 30 min
(4.5? mi)
8

9
Bladed 45 min
(6.3 mi, RT 32/Wyg)
[Map] [HR]
10
Walked few hours
(incl NCNM to MLK/Mult)
11
Biked 40 min
(6.6 mi, RT NPCHC/32&Wyg)
12
Biked 15 min
(3 mi, RT NPCHC)
13
Biked 2.25 hrs
(25 mi, RT RB/NCNM)
(3x up Rocky Butte)
[Map] [Zoom] [HR]
14
Biked 30 min
(5.5 mi, RT 32/Wyg)
15
Walked 1.5 hrs
(Mississippi St Fair)

16
Biked 15 min
(2.75 mi, to 32/Wyg)
Biked 1 hr 53 min
(16.2 mi, 3000' climb
up Larch Mntn TT)
[Map] [HRup] [HRdown]
Biked 35 min
(5.75 mi, RT gym/32Wyg)
Weights 1 hr
(chest/back)
17
Biked 30 min
(6 mi, RT gym/32Wyg)
Weights 1 hr
(bi/triceps)
Yoga 1 hr
(WCHF)
18
Biked 15 min
(3 mi, RT NPCHC)
19
Biked 15 min
(3 mi, RT NPCHC)
20 21
Biked 4.25 hrs
(46.75 mi, RT
Springwater Corridor,
Powell Butte (+ up),
Water Hill, I-205, 32/Wyg)
[Map] [HR]
22
Weights 40 min
(legs)

23 24
Biked 30 min
(6 mi, RT gym/33Kill)
25
Biked 15 min
(3 mi, RT NPCHC)
26
Biked 15 min
(3 mi, RT NPCHC)
Biked 30 min
(6 mi, RT gym)
27 28
Biked 4 hrs
(45 mi, via 205 to
end of Springwater Crdr)
[Map] [HR]
Biked 30 min
(6 mi, RT gym)
29

30
Biked 40 min
(7 mi, to 32/wyg
then RT TJ's)
31
Hiked 2.5 hrs
(Mt. Hood, 4.35 mi RT,
1:30 up, 1:10 down,
2000' elevation change)
[Map] [MapZoom] [Hr/Elev]

June 2006

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

1
Walked 5 min
Ran 40 min
(4 mi)
Walked 5 min
(RT 54th/Sandy)
2
Walked 10 min
Ran 5 min
(Mt. Hood)
3
Walked 40 min
(Hood River)

4
Hiked 30 min up
Walked 25 min down
(Mt. Hood)
Ran 30 min
(3 mi/ 5k, Wilshire P)
(5:30, 6:00, 6:05, 6:10, 6:10)
5
Biked 1.5 hrs
(13 mi)
(RT PSU/DT)
6
Biked 1.75 hrs
(18 mi, 10mph)
(RT Mt. Tabor, 3x up)
(?, 10:00, 8:30)
7
Weights 40 min
(chest/back)
Biked 1 hr
(RT Tabor, 9.5 mi)
8
Weights 55 min
(shoulders/abs)
Ran 43 min
(4.2 mi, 7x WP)
[Map] [HR/Pace]
9
(sore!)
Walked 10 min
10
Ran :30 (5k)
Biked :44 (12 mi)
Ran :28 (5k)
(Blue Lake
Sprint Duathlon)
[Map][Zoom][HR/Pace]

11 12
Walked 20 min
13
Bladed 50 min
(RT 71/Sandy, 6.6 mi)
[Map] [HR]
14
Weights 55 min
(chest/back,bi,calf)
15
Walked 20 min
(+ few hrs walk/stand)
16
Weights 35 min
(shoulders,ab)
TreadM 1 hr
(15%, 2.5mph)
Biked 33 min
(4.8 mi, RT TJ's)
17
Biked 2.25 hrs
(19 mi, 9mph avg)
(PSU, OHSU, 23/Hoyt,
11th/Columbia)
[Map][Zoom NE][Zoom NW]

18
Walked 20 min
Danced 1 hr
(Isr Folk)
19
TreadM 1 hr
(15%, 2.5mph)
[HR]
20
Biked 24 min
(5mi, RT NPCHC)
TreadM 1 hr
(15%, 2.5mph)
21
Biked 24 min
(4.5mi, RT NPCHC)
22
23
Bladed 25 min
(4 mi, Baker City)
[HR]
24

25 26
Hiked 4.5 hrs
(6.2mi, RT Twin Lakes)
(xxxx' elevation gain)
[Map]
Ran 40 min
(3 mi, RT OT wagon ruts)
27
Biked 25 min
(4.5mi, RT NPCHC)
28
Biked xx min
(RT KATU/NPCHC/Powell's)
(15mi) [Map]
29 30
Biked 2.25 hrs
(16.5 mi up 2000')
(Larch Mntn)
(B/Coast 50 min down)
[AreaMap] [Map] [HR]
Biked 30 min
(5 mi, RT Jesseup house)

May 2006

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

1
W
W
2
W
W
3
W
W
4
W
W
W
5
W
6

7 8
W
W
W
W
Bladed 1 hr
(Gallup ~10 mi)
9
W
Weights 1 hr
(chest/back, s.abs)
W
10
W
W
11
W
W
12
W
W
13

14 15
W
W
16
W
W
17
W
W
W
18
W
W
W
19
W
W
W
W
20

21
Bladed 1 hr
(Gallup, 8mi)
W
22
W
W
Weights 10 min
(arms/shoulders)
23
W
W
Bladed 1 hr
(Gallup 8mi)
24
W
W
Island Drive hill x 6
(Run up, walk down)
1 hr
25
W
W
26 27

28 29 30
(Arrived in Portland)
31
Walked 10 min
(RT New Seasons)

April 2006

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

1

2 3
W
W
4
W
W
5
W
W
6
Bladed 55 min
(Gallup 8mi)
W
W
7
W
W
Biked
(Willamette River
Trail)
8
Biked
(Downtown RT)

9
Biked 35:26
(Estacada TT,
10 mi)
Hiked 3 mi RT
(Bagby HotSpr)
10
Hiked 3 hrs
(Dog Mntn, 2850',
7.1 mi RT)
Biked 2.5-3 hrs
(Downtown RT,
OHSU, PioneerSq,
19 mi)
Biked 30 min
(to PDX Airport,
6 mi?)
11 12
W
W
13
W
W
14
W
15
Bladed 70 min
(Gallup 10mi)

16
W
W
17
W
W
18
W
W
Bladed 1.25 hr
(Gallup 10 mi)
19
W
StairM 50 min
(4.5)
W
20
W
Weights 1 hr
(bi/triceps,
some shoulders)
StairM 30 min
(5)
W
21
W
Weights 1 hr
(legs, abs,
rest of shoulders)
W
22
W
W

23
W
W
24
W
W
W
StadiumStairs, 30 min
4 sets x 3 reps (running)
(70 steps, 20-30 sec)
W
25
W
W
26
W
W
27
W
W
28
W
W
Bladed 40 min
(Gallup 6mi)
29
W
W
Weights 5 min
(deltoids)

30
Weights 45 min
(chest/back)
StairM 1 hr
(3)

March 2006

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

1
W
Bladed 1 hr
(Gallup 8mi)
2
W
W
3
W
4
W
W

5
W
StairM 30 min
W
6
W
W
W
7
W
Bladed 50 min
(Gallup 6mi)
8
W
W
9
W
W
10
W
W
W
W
11
Bladed 40 min
(Gallup 6mi)

12
W
W
13
W
W
Bladed 55 min
(Gallup 8mi)
14
W
W
15
W
Weights 1 hr
(chest/back)
StairM 1 hr
W
16
W
W
W
W
17
W
W
Bladed 1 hr
(Gallup 8mi)
18

19
W
W
20
W
StairM 1 hr
(3) (280)
W
21
W
W
22
W
StairM 1 hr
(4) (345)
W
W
23
W
W
24 25

26
W
StairM 1 hr
(4)
W
27
W
StairM 1 hr
(3)
W
28 29
W
W
30
W
W
Bladed 1 hr
(Gallup 8mi)
W
W
31
W
W
Bladed 1 hr
(Gallup 8mi)

February 2006

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

1
W
Weights 50 min
(chest/back)
W
2
W
W
W
W
3
W
Weights 1.5 hrs
(shoulders)
(bi/triceps)
4

5 6
W
StairM 30 min
Weights 50 min
(legs)
W
W
7
W
W
8
W
W
9
W
10
W
W
11
Tai Chi 1 hr

12
Yoga 1 hr
13
W
W
14
W
W
15
W
W
16
W
W
17
W
W
18
W
W

19
Biked 8 min
Biked 8 min
20
W
TBiked 25 min
21
TBiked 1 hr
22
TBiked 45 min
Stairs 4 x 28 flights
(4:05, 3:37,
3:52, 4:09)
23
TBiked 25 min
24 25
W
W

26
Hustle Up the
Hancock Stair-
climbing Race
94 floors, 17:35
27
W
W
28
W
W

January 2006

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

1
SpdWalkd 25 min
(Canton)
2
3
W
W
W
4
W
Weights 45 min
(legs)
StairM 15 min
W
5
W
Weights 1 hr
(chest/back)
W
6
W
Weights 1 hr
(shoulders/abs)
Stair M 30 min
W
7
W
Weights 1 hr
(bi/triceps)
Stair M 30 min
W

8 9
W
Abs class 30 min
StairM 45 min
W
W
W
10
W
Weights 30 min
(legs)
W
11
W
Weights 1 hr
(chest/back)
W
W
W
12
W
W
Bladed 1 hr
(Gallup, 8mi)
13
W
Weights 1 hr
(bi/triceps)
StairM 20 min
W
14
TrlWlkd 30 min
(ID-B Loop)
Weights 45 min
(shoulders/abs)
W

15
W
W
16
Bladed 1 hr
(Gallup, 8mi)
17
W
W
W
W
18
W
W
Weights 45 min
(legs)
W
19
W
W
XC Skied 1 hr
(Radrick)
W
W
20
W
W
W
W
21
W
W

22
W
W
23
W
W
24
W
Weights 1 hr
(chest/back)
W
25
W
W
W
W
26
W
W
27
W
W
28
Noquemanon
XC Ski
Ultramarathon
(56km/32mi)
(7:56:57)
[HR Graph]

29 30
W
W
31
W
W

December 2005 "Good habits are here to stay"

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

1
W
W
Weights 1 hr
(bi/triceps)
W
2
W
W
Weights 40 min
(shoulders/abs)
W
Stairs 5 x 28 flights
(4:07, 4:10,
4:36, 4:36R,
4:37, &down)
3
Stairs 4 x 28 flights
(4:02, 4:25,
3:41, 4:39)
(w/ Brian)

4
W
W
5
Weights 1 hr
(chest, back)
(w/ Will)
W
W
6
W
W
7
W
Weights 1 hr
(shoulders, abs)
W
Stairs 6 x 28 flights
(4:07, 4:07,
4:18, 4:24,
4:22, 4:32)
W
8
W
W
W
9
W
Weights 50 min
(bi/triceps)
W
10
W
W

11
W
W
12
W
W
<-- Research
13
W
W
Study -->
14
W
Weights 40 min
(legs)
W
15
W
Weights 1 hr
(chest/back)
W
16
W
Weights 50 min
(shoulders/abs)
W
W
W
17
XC Skied 50 min
(Radrick, w/
Daniel, Bethany,
BrianR, etc)

18
<-- Drove to
19
Houghton -->
20
XC Skied 1 hr
(Mich Tech)
Downhill
Skied 3.5 hrs
(Mt. Ripley)
21
XC Skied 1.25 hrs
(Mich Tech)
22
<-- Drove
Home -->
23 24
Weights 50 min
(bi/triceps)
StairM 30 min

25 26 27 28
Weights 40 min
(shoulders, abs)
IceSkatd 1.5 hrs
29
Weights 40 min
(legs)
RBiked 30 min
30
Weights 50 min
(chest/back)
StairM 30 min
31

November 2005 "Making workouts a priority again"

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

1 2
W
W
3
Weights 40 min
(chest, back)
StairM 30 min
4
W
Weights 40 min
(shoulders, abs)
W
Bladed 40 min
(Gallup)
5
SpdWalked 1 hr
(Argo trail)

6 7
Ran 10 min
Weights 45 min
(legs)
Ran 10 min
8 9
Stairs 4 x 28 flights
(3:36, 4:08, 4:14, R4:02)
10
W
W
taper
11
taper
12
taper

13
Sears Tower
Stairclimbing
Race, (26:17)
(104 flrs, 1400')
(133 watts, 190 avg HR)
Bladed 1.75 hrs
(Chicago to
Evanston, 13 mi)
14 15
Walked 15 min
Walked 15 min
sick
16
W
W
sick
17
W
W
sick
18
Ran 5 min
Weights 1 hr
(bi/triceps, abs)
StairM 30 min
19
SpdWalked 1 hr
(Argo trail)

20
Weights 30 min
(shoulders)
21 22
W
Weights 1 hr
(chest, back)
(w/ Will)
W
23
W
W
XC Skied 15 min
24
25 26
W
Stairs 4 x 28 flights
(4:06, 3:58,
4:21, 4:25)

27 28
W
W
29
W
Weights 1 hr
(legs)
W
30
W
W

October 2005 "Back into semi-routine workouts"

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

1
Bladed 1 hr
(Kensington MP)
Horseback Riding
1 hr (Brighton)

2 3 4
Weights 1 hr
(bi/triceps)
StairM 15 min
W
5
Bladed 45 min
6
B
Weights 40 min
(legs)
StairM 45 min
B
7
Weights 45 min
(shoulders, abs)
StairM 45 min
Danced 1.5 hrs
8
Bladed 2 hrs
(L. Huron MP)

9 10
W
Weights 40 min
(bi/triceps)
StairM 30 min
11
W
12
Bladed 40 min
(Gallup)
W
13
W
14 15

16
Bladed 1.5 hrs
(Midland trails)
17
W
W
18 19
Weights 30 min
(1/3 quads, 2/3 chest)
20
W
21
W
Weights 40 min
(bi/triceps)
22
Bladed 2 hrs
(L. Huron MP)

23 24
Bladed 40 min
(Gallup)
25 26 27
Ice Skated 1.5 hrs
28 29
Walked 3 hrs
(Downtown Philly)

30
Bladed 1.5 hrs
(Downtown Philly)
31
Trick-or-treated 1 hr

September 2005 "Beginning again"

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

1 2 3

4
Weights 1 hr
(chest, back)
Rball 20 min
5 6
W
W
StairM 40 min
TrkWalked 40 min
7
StairM 20 min
W
Bladed 30 min
8
W
W
W
9
W
W
Biked 10 min
10

11
W
W
12
W
13
W
W
14
Bladed 1 hr
(Gallup and back)
15
16
17

18
19
20
W
Bladed 1 hr
(Gallup and back)
21
Biked 1.5 hrs
(W Huron Riv Dr)
[route map]
22
W
Bladed 1 hr
(Gallup and back)
23 24

25 26
W
27
W
W
28
W
W
29 30

August 2005 "Start-of-Med-School Slump"

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

1
2 3 4 5
Weights 40 min
(shoulders, abs)
6
Biked 1 hr
(14.5mi, HinesDr)
Ran 10 min

7 8 9 10
StairM 45 min
11
Ran 10 min
12 13
W

14 15
W
W
16
W
W
17
W
W
Weights 10 min
(biceps, shoulders)
18
W
19
W
W
20

21 22 23
Ran 2.5+ mi
(IMSB w/ Jeff)
24 25 26 27

28
Chicago Triathlon
Swam 59:10
(1.5 km)
Biked 1:44:30
(40 km)
Ran/W 1:30
(10 km)
(Ttl 4:39:34)
29
W
30
W
W
31
W
W

July 2005 "Lifting like a demon"

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

1
Ran 1 mi
Bladed 1.5 hrs
2
SbCatch 15 min
TBiked 1 hr

3
Weights 30 min
(shoulders)
Bladed 2.5 hrs
(LH MP)
4 5 6
Ran 1.5 mi
Weights 1 hr
(arms)
Bladed 1 hr
(Gallup)
7
Weights 1 hr
(legs)
8
Ran 1.75 mi
Weights 1 hr
(chest, back)
9

10
Weights 1 hr
(arms)
11
W
W
W
Weights 30 min
(shoulders)
StairM 45 min
12
W
Weights 50 min
(legs)
13
W
W
Weights 1 hr
(chest, back)
TBiked 30 min
(light)
14
W
15
W
W
Bladed 1.5 hrs
(9 mi)
16
Weights 1 hr
(arms)
TBiked 1 hr

17
Weights 30 min
(shoulders)
18
W
Weights 10 min
19
W
Weights 50 min
(legs)
Racquetball 20 min
20
W
21
W
Weights 30 min
(chest)
22
Bladed 1 hr
(7.25 mi)
23

24
Weights 1 hr
(arms)
Rowed 10 min
25 26
W
Weights 45 min
(shoulders, abs)
27
W
Weights 1 hr
(legs)
TBiked 45 min
28 29
Weights 1 hr
(chest, back)
30
Kayaked 1.5 hrs
(Gallup)
BbCatch 35 min

June 2005 "Fiercely trying to burn off the army weight"

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

1 2
Walked 1 hr
BodyShape 1 hr
Spinning 1 hr
Pilates 1 hr
PowerYoga 1 hr
3
Weights 10 min
(legs)
TreadM 1 hr
(15%, 4.5 km/hr)
4
LegBumTum 1 hr
Shaping/Abs 1 hr

5
SBiked 1 hr
(w/ arm weights
for 40 min)
6 7
Weights 10 min
(legs)
TreadM 1 hr
(15%, 4.5 km/hr)
StepAerob 1 hr
Shaping 1 hr
8 9
BellyDanced 1 hr
Weights 20 min
(arms)
Elliptical 1 hr
10 11
HipHop 1 hr
TreadM 1 hr
(15%, 4.5 km/hr)

12 13
Walked 50 min
TreadM 1 hr
(15%, 5.0 km/hr)
14
<--Flew home
from Israel-->
15
Bladed 50 min
(6 mi, Gallup)
16
Weights 45 min
(chest, back)
StairM 1 hr
17
Walked 30 min
Walked 20 min
Bladed 1.75 hrs
18
Weights 45 min
(legs)
Kayaked 1 hr

19
Weights 30 min
(shoulders)
20 21
Bladed 50 min
(Lake Shore Dr)
22
Weights 30 min
(arms)
Biked 1 hr
(14mi, LH MP)
23
Weights 40 min
(quads)
TBiked 1 hr
(only 100-115)
24
Weights 1 hr
(chest, back)
Raquetball 25 min
25

26
Walked 45 min
27
Ran 2 mi
Weights 20 min
(shoulders)
StairM 30 min
28
Weights 50 min
(arms, l. back)
TBiked 1 hr
(light)
29
Weights 50 min
(chest, back)
30
Weights 50 min
(legs)
Tbiked 1 hr
(light)

(Rest of March to May 2005 to be updated later )

Triathlon Training: Swimming, Biking, Running, Stairclimbing (Triathlons Page)

March 2005 "(Too much) Half-Ironman taper"

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

(Feb 27)
Swam 1:00
Biked 1:05
Ran 1:20 1 2 3
Stairs 2 x 28 flights
(3:58, 3:41)
Stairs 2 x 27 flights
(3:41, 3:38)
4
Walked 20 min
5
R 1:20
B 1:05
S 1:00

6
XC Skied 30 min
7
TBiked 1:05
8 9
Brick:
TBiked 1:30
Ran 1:00
(Gallup rndtrp)
10 11 12
Weights 1 hr
(All, 2 sets)
Swam 25 min
R 1:00
B 2:35
S :25

13 14 15
Biked :30
Ran :20
(Lower Huron MP)
16 17 18
Biked :10
19
Half-Ironman
California
Swam 51:20
(1.2 miles)
Biked 3:52:46
(56 miles)
Ran 2:45:07
(13.1 miles)
(Ttl 7:54:44)
R 3:05
B 4:30
S :50

February 2005 "Half-Ironman training final push"

Sunday Monday Tuesday Wednesday Thursday Friday Saturday Total

(Jan 31)
Brick:
TBiked 1 hr
Ran 1 hr
1
Weights 30 min
(Deltoids/Abs)H
Swam 30 min
2
TBiked 2 hrs
3
Ran 1:10
4
Rest
5
Weights 30 min
(Deltoids)L
R 2:10
B 3:00
S 0:30

6
Brick:
TBiked 2 hrs
Ran 1 hr
(Argo Trail)
Weights 1 hr
(Chest/Tri)L
7
Weights 40 min
(Back/Biceps)L
Swam 1 hr
w/ wetsuit
8
Ran 50 min
(Gallup)
(Overuse
injury...)
9
10
Weights 30 min
(Deltoids)
TBiked 20 min
11
Walked 20 min
12
Walked few hrs
R 1:50
B 2:20
S 1:00

13
Walked few hrs
14
Walked few hrs
Brick:
Ran 20 min
Weights 30 min
(Chest, Abs)
StrMill 10 min
SBiked 10 min
Ran 20 min
(Bally's Chic.)
15
Walked 20 min
Walked 20 min
16
17
18
Swam 1:15
Biked :10
Biked :10
Biked :10
TBiked 1:05
(hard :20ish)
19
Swam 1:00
Ran :20(hard)
Biked 1:00?
R 1:00
B 2:45
S 2:15

20
Swam 1:00
Ran 1:10
Biked :15
Weights 1:15
(Chest/Tri/Bi/
Delts/Abs/Back)
Biked :15
21
Biked 2:40
Swam :25
22
Ran :55
23
24
Swam :45
(with wetsuit)
(MSM @ EMU)
25 26 R 2:05
B 3:10
S 2:10

27
Florida
Great Escape
Triathlon:
Swam 1:02.18
(1.5 miles)
Biked 1:04.36
(18 miles)
Ran 1:19.21
(8 miles)
(Ttl 3:35.16)
28

January 2005 "Picking up the pace for Half-Ironman training"

Sunday Monday Tuesday Wednesday Thursday Friday Saturday Total

1
Ran 30 min
Hatha Yoga 45 min
R 1:05
S 0:05

2
Ran 30 min
(NMB park)
3 4 5
Ran 40 min
Walked 20 min
6
Walked 20 min
TBiked 1 hr
Weights 20 min
(Deltoids)
TreadM 40 min
7
Walked 20 min
TBiked 40 min
XC Skied 40 min
8
Swam 30 min
XC Skied 50 min
RckClimb'd
R 1:50
B 1:40
S 0:30

9 10
Walked 40 min
TBiked 1 hr
Weights 40 min
(Back/Biceps, Abs)
StairM 25 min
11
Swam 30 min
Walked 20 min
12
Walked 20 min
TBiked 1:15
Weights 30 min
(Biceps/Triceps)
Ran 30 min
13
Walked 20 min
Walked 20 min
Tap Dance 1 hr
14
TBiked 1:30
15 R 0:30
B 3:45
S 0:30

16 17
Walked 20 min
Walked 20 min
Ran 40 min
(Lk Shore Dr)
18
Walked 20 min
TBiked 1:30
19
Swam 35 min
20 21
Ran 50 min
(DiamondHead)
Swam 45 min
(Ala Moana BP)
22
Weights 20 min
(Biceps/deltoids)
TBiked 1 hr
R 1:30
B 2:30
S 1:20

23
Ran 40 min
(Kap Park)
Swam 20 min
(Windsock)
Weights 1 hr
(Back/delt/bi/tri)
24 25 26
Ran 1 hr
Swam 25 min
(w/ wetsuit)
27
TBiked 1:10
28
Weights 20 min
(Deltoids)
Ran 40 min
29
Weights 1 hr
(Chest/Tri)H
Swam 45 min
TBiked 1:40
R 2:20
B 2:50
S 1:30

30
Weights 45 min
(Back/Biceps)H
31
Brick:
TBiked 1 hr
Ran 1 hr
R
B
S

December 2004 "Getting into a triathlon training routine"

Sunday Monday Tuesday Wednesday Thursday Friday Saturday Total

1
Bladed 5 min
2
Swam 20 min
Ran 3 miles
(10:18, 9:05,
8:09)
3
Walked 20 min
Walked 20 min
4 (108.8 21.9)
Ran 5 miles
Crossrobic 10 min
R 2:15
S 0:45

5 6 (108.8, 20.9)
Walked 20 min
Walked 20 min
Ran 3 miles
(10:13, 10:33,
10:58)
7 (107.8, 21.5)
8
Biked 27 min
Biked 43 min
9
Ran 3 miles
(10:02, 10:05,
11:18)
10 (109.8, 20.8)
Walked 20 min
Walked 20 min
11
Walked 20 min
R 1:00
B 1:10

12 (108.8, 22.0)
Weights 1 hr
(Chest/Triceps)
Rball 5 min
Tbiked 30 min
13 (109.0, 21.8)
Weights 30 min
(Shoulders)
Rowed 15 min
14
TBiked 40 min
15 (109.2, 21.9)
Walked 20 min
Swam 30 min
16
Ran 40 min
(Argo Park)
17
TBiked 1 hr
Weights 40 min
(Back/Biceps)
Stairs 5 x 28 flights
18
Swam 50 min
TreadM 10 min
R 0:50
B 2:10
S 1:20

19
20
Ran 30 min
Ran 5 min
21
Weights 30 min
(Chest/Triceps)
Tabata Squats
6 min
Elliptical 30 min
22
23
24
Ran 30 min
(Various trails
at Everglades)
25
Ran 25 min
R 1:30

26
27
Ran 25 min
Pilates 45 min
StepAerobics 45 min
Weights 30 min
(Back/Biceps)
28
Swam 5 min
Lifted 15 min
(Chest/Triceps)
29
Climbed 700'/20 min
(Paradise Point)
Snork'ld 30 min
(Coki @ St. Thomas)
30
Snork'ld 30 min
(Baths @ V. Gorda)
Weights 40 min
(Triceps/Deltoids)
Ran 10 min
31
Weights 45 min
(Misc/Chest)
LegsBumsTums 45 min
KardioKickbox 45 min

November 2004 "Start of Half-Ironman training"

Sunday Monday Tuesday Wednesday Thursday Friday Saturday Total

1 2 3
Weights 30 min
(Bally's)
4 5 6

7
Swam 30 min
(Bally's)
8 9
Stairs 4 x 28 flights
10 11
Swam 30 min
Ran 20 min
(Bally's)
12 13 R 0:20
S 1:00

14
Sears Tower
Stairclimbing
Race (22:21,
2nd @ 26:ish)
15
Swam 30 min
Ran 10 min
(Bally's)
16 17 18 19 20
Walked 20 min
Walked 20 min
Ran 30 min
Lunges/Abs/
Trampoline
R 0:40
S 0:30

21
Walked 20 min
22
Ran 2 miles
(10:00, 9:22)
Weights 20 min
(CCRB)
23 24
Ran 3 miles
(8:20, 8:54,
9:25)
25 26
Walked 20 min
Walked 20 min
Weights 35 min
(Chest)
Rball 30 min
27
Walked 20 min
R 0:50

28
Weights 15 min
(Shoulders)
Ran 3 miles
(7:56, 8:42, 8:47)
29
Swam 25 min
Weights 20 min
(Back)
30
Ran 15 min
Ran 10 min
(To campus)
Weights 20 min
(Triceps)
Rowed 35 min

Boca Hawaii Triathlon Training with Raul Boca Torres in italics

October 2004 "Misc. end-of-Summer fun"

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

1 2
Swam Ko Olina
(same times)
Biked 30k (85 min)
Walked 20 min
(Ko Olina Course)

3
Walked few hours
(Honolu. Zoo)
4
Biked 55 min
Ran 15 min
(Kahala)
5 6
Walked 4 hours
(Aloha Stadium)
Ran 25 min
Swam 30 min
7 8 9

10
Ko Olina
Triathlon
(660m swim + run,
30k bike,
4.5 mi run)
2:15.33
11 12
Hiked 1 hr
(Mt. Tantalus,
Makiki Valley
Loop Trail,
2.8 miles)
13 14 15 16

17
Hiked 1 hr
Volcanoes NP
(Hawaii, Big Island)
18
<---Flew
19
Home--->
20 21 22 23

24
Athens to Atlanta
Inline Skate Race
45-50 miles
5.5 hrs
25 26 27 28 29
Walked 1 hr
(Downtown Chicago
with Kim)
30

31

September 2004 "Hawaii triathlon training continues"

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

1
Biked 20 min
Ran 45 min
(incl 5 x 1000 m)
(5:56, 6:01, 6:20,
6:20, 6:05)
Swam 30 min
2 3
Snork'd 1 hr
(Shark's Cove,
3T, Waimea Bay)
4
Swam 1 hr
(900m?)
Ran 10 min

5 6
TBiked 50 min
Ran 22 min
7 8
Ran 1 hr
Swam 1 hr
9 10
Snork'd 30 min
Swam/Ran 30 min
(Ko Olina Lagoons)
11
Biked 9.5 miles
(6.5 up Tantalus)

12 13
Ran 10 min
TBiked 45min
14 15
Ran 15 min
Ran 3000 m
(6:04, 5:16, 6:04)
Swam 45 min
16 17
Swam 10 min
(Hanauma Bay)
18
Swam 5 min
(Kailua Beach)

19
Na Wahine
Triathlon!
(500 m swim,
12 mi bike,
3.1 mi run)
1:30.48
20
TBiked 45 min
Ran/Walked 20 min
21 22
Swam 1 hr
(incl intervals
300m 100m 200m
200m 100m 300m)
23 24
Swam 1.5 hrs
(Ko Olina)
25
Swam 40 min
Ran 45 min
Biked 40 min

26
Snorkl'd 1 hr
(Leeward coast)
27
Yoga 1 hr
(24 hr fitness)
28 29
Ran 40 min
Swam 50 min
30

August 2004 "The start of Hawaii triathlon training"

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

1 2
Biked 45 min
(DH Road)
3
Biked 30 min
(McCully)
4
Biked 1.5 hrs
(DH/Kahala)
5
Biked 30 min
Biked 15 min
6 7

8
Snorkl'd 1 hr
(Shark's Cove)
9 10
Stairs 4 x 25 flights
(4:12, 3:53, 3:45, 3:00)
11
Stairs 5 x 25 flights
(3:28, 3:20, 3:14,
3:20, 3:54)
12
Snorkl'd 30 min
(Shark's Cove)
13 14
Swam 40 min
Ran 30 min

15
Walked 3 hrs
16
TBiked 45 min
Swam 30 min
17
Stairs 7 x 25 flights
(4:35, 4:21, 4:38, 4:28,
4:49, 4:14, 4:15)
18
Weights 45 min
Swam 1 hr
Ran 25 min
19
Walked 30 min
20 21
Ran 25 min
Biked 1 hr
Ran 25 min

22 23
Biked 20 min
TBiked 1 hr
Ran 21 min
24
Walked 30 min
25
Biked 20 min (x3)
Ran 25 min
Ran Ints 30 min
Ran 25 min
Swam 45 min
26
StairMill 10 min
TreadMill 10 min
StairMill 25 Min
27
Walked 30 min
28
Practice Tri x 3
(Swam 400 m,
Biked 4 miles,
Ran 1.2 miles)

29 30
TBiked 1 hr
Ran 30 min
31

July 2004 "Welcome-to-Hawaii fun"

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

(vacation) ---- ---> 14
Walked 2 hrs
15
Ran 10 min
(Waikiki Beach)
Walked 2 hrs
16
Snorkeled 20 min
(Hanauma Bay)
17
Walked 1 hr

18
Snorkeled 1 hr
Ran 18 min
Walked 1 hr
19
Ran 30 min
(Diamond Head)
Walked 1 hr
20
Walked 1 hr
21
Walked 1 hr
22 23
Snorkeled 1 hr
Walked 1.5 hrs
24
BBoarded 1 hr

25
Snorkeled 3 hrs
(Hanauma Bay)
Walked 1 hr
26
Walked 1 hr
27 28 29
Walked 2 hrs
30 31
Hiked 1 hr
(Diamond Head)
Biked 30 min
(Around DH)

June 2004 "Overseas vacation"

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

1 2
CardioB 1 hr
Stairs 4 x 28 flights
<--- ---- (vacation)

May 2004 "Beginning-of-Summer fun"

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

1
Ran 10 min
(to Graduation!)

2 3 4
Weights 30 min
5
Walked 30 min
Bladed 45 min
Walked 45 min
6
Walked 30 min
7
Weights 1.5 hrs
Danced 20 min
8

9
Bladed 1 hr
10
Weights 1.5 hrs
CardioB/Abs 1 hr
11
Walked 30 min
Walked 30 min
Walk/hiked river
to Mitch 2 hrs
12
CardioB/Abs 1 hr
Bladed 40 min
13
Walked 30 min
Bladed 1.5 hrs
(Lower Huron MP)
14
Walked 30 min
Weights 1.5 hrs
15

16
Bladed 2.25 hrs
(Lower Huron MP)
17
Walked/stood 8 hrs
(Cedar Point!)
18
19
Swam 20 min
(Salinas pool)
20
21
Swam 20 min
(Salinas pool)
22
Bladed 1 hr
(Atlantis Sk8way)

23
Swam 1 hr
(Gma's pool)
Swam 1.5 hrs
(Boca beach)
24
Swam 20 min
(Salinas pool)
Bladed 25 min
(FL Atlantic U.)
25 26
<--------
27
cleaning & moving
28
--------->
29

30 31

April 2004

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

1
StairM 1 hr
2
Dune Climb 2x
& Dune ran/walk
(1 hr, Sleeping
Bear Dunes)
3
Ran/walk 2 hrs
Dune Climb 10x
(43 min, Sleeping
Bear Dunes)

4
Bladed 50 min
(Gallup Park)
5 6
Weights 1 hr
Ran 35 min
Walked 20 min
(Argo Path)
7%
Stairs 4 x 10 flights
(w/ 24 lb pack)
(at Dennison)
Bladed 40 min (fast)
Walked 40 min
8
StairM 30 min
Bladed 40 min
9
Weights 1.5 hrs
Swing 1.5 hrs
10
Walked 1.25 hrs
(UGLi & back)

11 12
Weights 1.5 hrs
Bladed 50 min
13
Abs/Squats 20 min
Bladed 40 min
14
Abs circuits 30 min
TreadM 30 min
(15%, 2.8)
Walked 1.25 hrs
(Argo Path)
15
Weights 30 min
Walked 1 hr
16
Bladed 50 min
Abs 25 min
17
Weights 1.25 hrs
Walked 50 min

18
Walked 1 hr
19
Walked 30 min
Bladed 1 hr
Walked 30 min
Weights 1.5 hrs
20
500 Squats
21
Bladed 40 min
22
Weights 10 min
23
Weights 1.5 hrs
Kayaked 15 min
24
Kayaked 50 min

25 26 27
Weights 1.5 hrs
28
StairM 1 hr
29
Bladed 40 min
30
Tabata squats,
abs, butt 30 min

March 2004

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

1
Sore
2
Sore
3
StairM 2 hrs
4 5^
Weights
StairM 1.25 hrs
6

7 8 9 10 11
Bladed 40 min
(Gallup Park)
12 13

14
Bladed 40 min
(Gallup Park)
15
Bladed 40 min
(Gallup Park)
16
TreadM 1 hr
(15% incline)
17 18
Bladed 40 min
(Gallup Park)
19^
TreadM 40 min
StairM 20 min
20
Walked 30+ min
(Arb)

21*
Bladed 40 min
(Gallup Park)
22 23 24* 25%
Bladed 40 min
(Gallup Park)
26%
Bladed 45 min
(Gallup Park)
27%
Bladed 40 min
(Gallup Park)

28 29 30
Ran 15 min
Stairs 2 x 36 flights
(Cathedral@Pitt,
10:30, 8:45)
Walked 20 min
31
Walked 2 hr
(Cuyahoga Valley NP)

February 2004

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

1 2
Empire State
Bldg Run-Up
(86 flights, 18:04)
Walked 6 hrs
(NYC)
3 4 5
Stairs 6 x 28 flights
(4:35, 3:42, 3:59,
4:13, 4:30, 3:35)
6
Snoeshoed 30 min
(Sleeping Bear
Dunes, MI)
7
Snoeshoed 3 hrs
(w/ 35 lb pack)

8
Snoeshoed 2.5 hrs
(w/ 35 lb pack)
9 10
Walked 30 min
Walked 30 min
Walked 30 min
11
Walked 30 min
StairM 1 hr
Walked 40 min
12
Walked 30 min
Walked 30 min
Walked 30 min
Biked 15 min
Biked 15 min
13
Treadmill 30 min
(steepest: 15
3.0-3.5 mph)
Walked 30 min
14
Walked 30 min
XC Skied 35 min
(Leslie Golf)
XC/Sk8 Skied 50 min
(Huron Hills)

15 16
Walked 30 min
Walked 30 min
17
Walked 30 min
Walked 30 min
18 19
Stairs 4 x 28 flights
(4:05, 3:31,
3:43,4:56)
sick from sushi :P
20 21
Stairs 5 x 28 flights
(3:50, 3:22, 3:20,
3:49, 3:30) w/ Ariel,
Kim, Daniel, and Rob

22
StairMill 32 min
Rowed 4 min
(Chelsea WC)
23 24
Stairs 4 x 28 flights
(3:15, 3:20,
3:25, 4:31)
Danced 1 hr
(Necto's)
25 26 27
Stairs 2 x 28 flights
(3:13, 3:34)
28
29
Hustle up the
Hancock Stair
Race 14:59
(& down, 14:30)
Bladed 1 hr
(Lake Shore Dr)

January 2004

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

1
Bladed 15 min
(Gallup park,
at dusk)
2
Bladed 2 hrs
3
Bladed 45 min

4
Stairs 5 x 28 flights
(4:38, 3:18, 3:28,
3:53, 3:30)
5
XC Skied 45 min
(Radrick)
6
XC Skied 1.5 hrs
7
XC Skied 2.25 hrs
(avg HR 135)
8
9
XC Skied 1.5 hrs
10
XC Skied 2.25 hrs
(With group)
Bladed 2 hrs
(Skatin' Station
w/ Sam, Mom, David)

11*
sore!
12
Walked 40 min
StairM(4) 1 hr
13
StairM(5) 1 hr
14
Walked 40 min
Walked 20 min
Sledded 1.25 hrs
15
Walked 30 min
Raquetball 1.5 hrs
16
sore!
Walked 30 min
17
sore!

18
Walked 3.5 hrs
(Auto Show)
Bladed 1.5 hrs
(Skatin' Station
w/ Mom)
19
XC Skied 2.25 hrs
(With group)
20
21
Walked 30 min
Walked 40 min
22
Racquetball 1.25 hrs
Stairs 4 x 28 flights
(3:36, 3:30, 3:05,
5:00--calf problems)
Ice Skated 1.25 hrs
23
24
StairM(4) 45 min

25
26
Walked 30 min
Walked 15 min
27
Walked 30 min
Walked 30 min
28
Walked 30 min
Walked 30 min
29
Walked 30 min
30
31

December 2003

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

1
Biked 30 min
StairM 2x15 min
(157 watts)
2 3
Biked 30 min
4
Biked 30 min
5
StairM 1 hr
6

7
8
StairM 1 hr
9 10*
StairM 2x15 min
(157 watts)
11*
Stairs 5 x 28 flights
(4:47, 3:27, 3:19,
3:14, 3:37)
12 13
StairM 2x15 min
(157 watts)

14
15 16 17
StairM 1x20, 1x5 min
(136 watts on
harder machine)
18 19 20

21
Downhill skied 5 hrs
(3 hr cardio,
30 min anae)
22
Gave blood
(Training times
should be
much slower
for a while)
23
Rec Biked 1 hr
(lvl 2, hr 132)
24 25
Downhill skied 2 hrs
26 27

28
StairM 1 hr
(lvl5, 119 watts)
(hr 160-165)
29 30 31

November 2003

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

1

2
sick...
3*
Biked 30 min
StairM 1 hr (w/LLA)
4*
Stairs 3 x 28 flights
(4:54, 2:49, 3:11,
then freak accident!)
5
injured
6
pain!
7
still
limping
8
feeling better
Danced 30 min

9
StairM 30 min
10
Mandated
Rest
11*
StairM 1 hr
Walked 20 min
12
StairM 1 hr
(30 min aerobic,
3x10 min 157 watts)
Ran 5 min
13
Biked 30 min
Ice Skated 1.75 hr
14 15
Bladed 2.5 hours
(Downtown Chicago
& Lake Shore Dr.)

16
Sears Tower
Stair Race
2 x 103 flights
(20:52, and again
for fun 32:45)
17
Biked 30 min
Mandated
Rest
18
Harvard Step
Test 5 min
StairM 1 hr
Walked 20 min
19
Sore legs
20
Sore legs
21
22*
Walked 2 hr
Bladed 30 min

23*
Ice Skated 1.5 hr
StairM 1 hr
24
Bounced 1 hr
(Less Than Jake)
25
StairM 1 hr
26
Biked 30 min
27* 28*
29*
StairM 1 hr
30

October 2003

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

1
Biked 30 min
StairM 1 hr
2
Biked 30 min
Ran 3000 m
race (14:50,
2nd place)
3 4
Bladed 1.5 hr
(Kensington MP)

5 6
Biked 30 min
7
Biked 30 min
StairM 1 hr
8
Biked 30 min
9
Biked 30 min
Bladed 1.5 hr
10
11
Bladed 2.75 hr
(Long Beach, CA)

12
Inline Skate
Marathon
1:43.25
(Long Beach, CA)
13
Bladed 1 hr
(San Francisco)
14
15*
Biked 30 min
StairM 1 hr
16
Kung Fu! 1 hr
Stairs 6 x 28 flights
(4:23, 4:37, 4:44,
3:39, 4:32, 4:15)
17*
Bladed 1 hr
18
StairM 1 hr

19*
Ice Skated 2 hr
20*
Biked 30 min
StairM 1 hr
(w/ 15 min anaer)
21
Walked 20 min
22
Biked 15 min
Walked 20 min
23
Walked 30 min
Biked 15 min
StairM 1 hr
Ice Skated 2 hr
24
Walked 20 min
StairM 1 hr
25
Ran 5 min
StairM 30 min
Danced 20 min

26*
StairM 40 min
Stairs 4 x 28 flights
(5:01 [slow warmup],
2:31 [benchmark],
3:14, 3:05 [last 2 @
<=130% of bm])
(Day 1 of new regiment!)
27
Biked 30 min
Walked 20 min
28 29
Biked 30 min
StairM 40 min
30*
StairM 1.5 hr
31

September 2003

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

1 2
Biked 1 hr
Ran 35 min
(Argo Trails)
3
Biked 1 hr
4
Biked 1 hr
5
Biked 1 hr
6
Biked 1 hr
Bladed 40 min
(Gallup Park)

7
Bladed 30 min
(Gallup Park)
Israeli Folk-danced 1.5 hr
8
Biked 30 min
9
Biked 30 min
Bladed 1.25 hr
(Gallup Park)
10
Biked 30 min
Bladed 35 min
(Gallup Park)
11
Biked 30 min
Bladed 45 min
(Gallup Park)
12 13
Inline Skate
Marathon 2:03.58
(Duluth, MN)

14
Bladed 2.5 hr
(Minneapolis)
15
Biked 30 min
StairM 1 hr
16
Bladed 45 min
Stairs 4 x 28 flights
(2:52, 4:10, 3:33, 3:13)
17
Biked 30 min
18 19
Stairs 4 x 28 flights
(2:56, 3:50, 3:25, 4:20)
20
Danced 1 hr

21
StairM 1 hr
22
Biked 30 min
StairM 1 hr
23 24
Biked 30 min
Stairs 4 x 28 flights
(4:48, 2:40, 5:12, 4:01)
25
Walked 1 hr
StairM 1 hr
26
Stairs 3 x 28 flights
(4:24, 3:01, 4:13)
27
Bladed 1.25 hr
(Hines Drive)

28
StairM 1 hr
Racquetball 1 hr
StairM 1 hr
29
StairM 45 min
30

August 2003

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

1 2
Swam in Pacific Ocean
Walked around LA

3
Swam in Pacific Ocean
Walked around LA
4
Walked around LA
5 6
Climbed Mt. Whitney in CA (22.5 mi)
7 8
Biked around San Francisco
9

10
Walked around Salt Lake City
11
Walked around Yellowstone NP, swam in river
12 13
Walked around Badlands NP
14
Walked around Mall of America in Minneapoli, MN
15 16
Walked around Michigan Tech Univ. in Houghton, MI

17 18 19
Kayaked 1.5 hrs
20 21
Bladed 2.5 hr
(Gallup Park and around A2)
22 23
Bladed 3-4 hrs
(Skate clinic on Hines Drive)

24
Bladed 1.5 hr
(Gallup Park)
25
Bladed 1.5 hr
(Lower Huron MetroPark)
26
Bladed 1.25 hr
(Gallup Park)
27
Bladed 2.25 hr
(25 mi, Lower Huron, etc)
28
Ran 30 min
29
Walked 1 hr
30
Bladed 30 min
(Gallup Park)

31
Ran 30 min
(Argo Trails)

July 2003

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

1
Walked around Battle Creek, MI; Chicago, IL
2
Walked around St. Louis, MO
3
Walked around St. Louis, MO
4
Walked around Memphis, TN; Graceland
5
Hiked in Hot Springs NP

6
Walked around "the World's Largest Honky Tonk" in Ft. Worth, TX
7 8
Climbed Mt. Emory in Big Bend NP (14 mi)
9
Hiked in Big Bend NP and Guadalupe Mntn. NP
10
Climbed Mt. Guadalupe in Guadalupe Mntn. NP (9.5 mi)
11
Walked in Carlsbad Caverns NP (2-3 mi)
12

13
Climbed Pike's Peak in Colorado Springs (12 mi)
14
15 16 17
Hiked to Chasm Lake in Rocky Mntn. NP (9 mi)
18 19

20
Hiked in Arches NP
21
Hiked in Bryce Canyon NP (7 mi)
22
Hiked in Bryce Canyon NP (8.2 mi)
Hiked in Zion NP (3.2 mi)
23
Hiked to Angel's Landing in Zion NP (5 mi) and up the Narrows (2.5 mi)
24
Walked around Las Vegas
25
Walked around Las Vegas
26

27
Walked around Grand Canyon NP
28
Hiked across Grand Canyon (21.3 mi from South to North Rim)
29
Hiked down Grand Canyon (7 mi)
30
Hiked down Grand Canyon (7 mi)
31
Hiked up Grand Canyon (9.5 mi)

June 2003

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

1 2 3
Walked 1 hr
StairM 25 min
Walked 1 hr
(all with weights)
4
Swam laps 1 hr
(NCRB)
5
StairM HARD 5 min
Swam laps 30 min
(NCRB)
Walked 1.25 hr
6
Swam laps 40 min
(CCRB)
Walked 40 min
(Canton)
7
Walked 40 min
(Canton with Mom)
Walked 1 hr
Swam laps 25 min
(NCRB)
Walked 20 min

8
Walked 25 min
(Canton)
Walked 1 hr
9 10
Stairs 5 x 28 flights
(3:25, 3:56, 4:14, 2:49, 5:33)
11 12
StairM 45 min
13
Swam laps 50 min
StairM 1 hr
(NCRB)
14
Walked 1 hr
Walked 45 min

15 16
StairM 1 hr
Swam laps 40 min
(NCRB)
17 18 19 20 21

22 23 24 25 26 27 28

29
Ran/Walked 1 hr
30

May 2003

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

1
Walked 1.5 hr
(in San Francisco!)
2
Walked most of day
(in San Francisco!)
3
Walked most of day
(in San Francisco!)

4
<-- Recovering
5
from
6
overworked
7
joints -->
8
StairM 1 hr
9 10

11 12 13
StairM 1 hr
14 15 16 17
StairM 10 min

18 19 20 21 22 23 24

25
Ran/Walked 3.5 hr
(at Kensington)
26 27
Ran/Walked 1.5 hr
Stairs 1 x 28 flights
(3:19)
28 29
Walked 2.5 hr
Walked 1.25 hr
30 31

April 2003

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

1
StairM 1 hr
2 3
StairM 1 hr
4 5

6
Ran 10 min
Stairs 3 x 34 flights
(At Cathedral in PIT!)
7
Ran 20 min
8 9 10
StairM 1 hr
11
StairM 1 hr (with Ariel!)
12

13 14 15
StairM 75 min
16 17 18
StairM 30 min
19
StairM 20 min

20 21 22 23
StairM 1 hr
24
StairM 50 min
25 26

27 28
Ran 1 hr
(Impact! Ouch!)
29
StairM 1 hr
30
StairM 70 min

March 2003

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

1
StairM 2 hr
Bike 30 min

2
StairM 1.5 hr
3 4 5
XC Skied 1.5 hr
6 7
StairM 40 min
8
XC Skied 2 hr

9 10 11
StairM 40 min
Racquetball 1 hr
12 13 14
StairM 30 min
15
16 17 18
StairM 30 min
19 20 21
StairM 70 min
Rowed 10 min
StairM 25 min
22
5k Gallup Park Race
26:00

23
StairM 1 hr
24 25
StairM 1 hr
Bike 10 min
StairM 70 min
26 27 28
StairM 1 hr
29
30
StairM 1 hr
StairM 1 hr
31

February 2003

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

1
StairM 70 min

2
StairM 60 min
3 4 5
Stairs 4 x 28 flights
(3:45, 3:08, 3:19, 3:02)
6 7
Stairs 5 x 28 flights
(3:11, 3:18, 3:08, 3:10,
CD 5:01)
8
StairM 80 min

9
Stairs 5 x 28 flights
(4:04, 3:01, 3:31, 3:24,
CD 5:16)
10 11 12
Stairs 5 x 28 flights
(3:03, 3:11, 3:11, 3:05,
CD 4:40)
sWiNg! 2 hrs
13 14
SwInG! 1 hr
Stairs 6 x 28 flights
(3:57, 2:53, 3:13, 3:14, 3:12,
CD 4:33)
15

16
Sprint 10 min
StairM sprint 5 min
17 18 19 20
Stairs 4.5 x 28 flights
(2:42, 3:00, 3:10, 3:02,
1/2 CD)
21 22

23
HANCOCK RACE!
94 floors, 14:12!
24
Skiied 7 hrs
(Galena)
25 26 27 28

January 2003

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

1
Skied 6 hrs
2
3
4
Stairs 5 x 28 flights
(new best: 2:36.82)

5 6
7
8
9
Stairs 3 x 28 flights
(new best: 2:24.66)
10
Swing 2 hrs
11

12 13 14 15 16 17
Stairs 4 x 28 flights
18
Downhill Skied 5 hrs

19
Skate Skied 5 hrs
20

21 22
Stairs 10 x 28 flights
23 24
Stairs 4 x 28 flights
25

26 27 28
StairM 2 hrs
29
StairM 10 min
Elliptical 25 min
30
StairM 40 min
31
Stairs 6 x 28 flights
StairM 1 hr

December 2002

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

1 2
CardioBlast 1 hr
3 4 5 6
StepAerobics 1 hr
7

8 9 10 11 12
StairM 1 hr
13
StairM 1 hr
Stairs 8 x 28 flights
(new best: 2:42.77)
14

15 16
Stairs 4 x 28 flights
17
Stairs 6 x 28 flights
18 19 20 21

22 23 24 25 26
Walked 4 hr
Ice Skated 1 hr
27
XC Skied 2.5 hr
28
Stairs 4 x 28 flights

29
XC Skied 40 min
Stairs 5 x 28 flights
30 31

November 2002

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

1
StepAerobics 1 hr
2

3 4
CardioBlast 1 hr
Stairs 5 x 28 flights
5 6
CardioBlast 1 hr
7 8
StepAerobics 1 hr
9

10
Walked 5 hr
11
Stairs 5 x 28 flights
12 13 14 15 16

17 18
CardioBlast 1 hr
StairM 30 min
Stairs 5 x 28 flights
19 20
CardioBlast 1 hr
21 22
StepAerobics 1 hr
23

24 25 26 27 28 29 30

October 2002

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

1 2
CardioBlast 1 hr
3
StairM 40 min
4 5

6
Detroit Marathon
Relay 8 mi
7 8 9
CardioBlast 1 hr
10 11
StepAerobics 1 hr
12
Bike 1 hr

13 14 15 16 17 18 19

20 21 22 23 24
Stairs 5 x 28 flights
StairM 10 min
25
StepAerobics 1 hr
Bouncing 1 hr
(Six Clips Concert)
26
27 28
CardioBlast 1 hr
29
Stairs 5 x 20 flights
30
StairM 1 hr
CardioBlast 1 hr
Swing Danced 1 hr
Stairs 4 x 28 flights
31

September 2002

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

1 2 3 4 5 6 7
CardioBlast 1 hr
Ran 10 min

8
Biked 1 hr
Kayaked 1.5 hr
9
CardioBlast 1 hr
10
StairM 30 min
11
CardioBlast 1 hr
Ran 40 min
12 13 14
CardioBlast 1 hr

15
Biked 1 hr
16
Biked 1 hr
17 18 19
Ran 40 min
20 21
CardioBlast 1 hr
Tennis 30 min

22 23
CardioBlast 1 hr
24 25
CardioBlast 1 hr
26 27 28
Ann Arbor
Evans Scholar 5K

29 30

August 2002

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

18
(Rested from 2-day
traveling marathon)
19
Ran 15 min
(Canton)
20
Rowed 7 min
StairM 20 min
Walked 2 hr
21
Rowed 7 min
StairM 20 min
Ran 10 min
22
Ran 35 min
23 24

25
Ran 15 min
26 27 28
Walked 2 hr
Bladed 15 min
Swings 1.5 hr
29
Ran 25 min
30 31

W = Walked to/from class or CCRB (15 or 20 min)
B = Biked to/from class or CCRB (10 min)