9/28/08-10/11/08

9/28/08-10/4/08
4~-28:02-1.8~/12:32-2~/14:11-3.1~/21:59-4~/28:02-Mon-9/29/08
3.1~-20:20-1~/6:22-2~/12:49(6:27)-3~/(19:34)6:45-3.1~/20:20(45.45)-playground workout-pullups-11/9/8-dips-10/10/10-leg lifts x 3-pushups-44/break42/33-situps-101/55/51-Tues-9/30/08
Wed-10/1/08#
4.35~-30:07-1.8~/12:11-2~/13:49-3.1~/21:21-4~/27:07-4.35/30:07-Thurs-10/2/08#
3.1~-1~/6:26-2~/12:44(6:17)-3~/19:20(6:36)-3.1~/20:04(44.06)-pullups-9/8/7-pushups-43/41/37-leg lifts x 3-situps-101/59/61-Fri-10/3/08#
14.55 miles

10/5/08-10/11/08
8.75~-plus 2 mile walk run around Cox Pinnacle with Olivea(5 year old)-4.5~-29:27-trails then switch shoes-3.8~/26.57-street-.45~/5:10-cooldown on street-Sun-10/5/08
Mon-10/6/08#
3.1~-20:37-1~/6:27-2~/13:14(6:47)-3~/19:48(6:34)-3.1~/20:26(:37)-Tues-10/7/08
pullups-10-pushups-47-Wed-10/08/08#
4~-27:15-1.8~/12:21-2~/13:58-3.1~/21:28-4~/27:15-bike 2.2~/8:54~/ave 16.4mph-max 27.? mph-swam in pool touching each end and pushing off-150M/4:24-400M/12:02-550M 600y~)/16:40-800M/25:21-bike 2.2~ back/10min~-total time 18:54/overall ave speed both ways 14.9mph-playground workout-pullups-8/6-leg lifts x 2-pushups-40/22-dips-10/10-Thurs-10/9/08*
1.25>~-1~/6:27-jog to 10:02 total-Fri-10/10/08#
dips-10-leg lifts-10 lifts-50latpulls/not sure tension-pushups-40-bench-75lbs-6 times-bench 100lbs 1-pullups 5-arm curls 10lbs each side, didn't count reps-Sat-10/11/08
17.1 miles-13.7 on training shoes