A week of rest.

Thursday - Jan. 29th
1 hour bike trainer ride
4xcommercial tempo (moderate)
Rest during TVshow

Wednesday - Jan 28th
Off - Unintentional.

Tuesday - Jan. 27th
Run 45 minutes??
4 - about 1 minute intervals afap

Monday Jan. 26th
Off Day

Sunday Jan. 25th
Run 70 minutes. Started back traing for another 1/2 marathon. Vancouver May 3rd.

Saturday Jan. 24th
3.5 hour bike ride in the freezing wind. To BirchBay and back.

Friday Jan. 23rd
Off

Thursday Jan 22nd.
Trainer Ladder - See last Thursday's workout

Wednesday Jan. 21st
1/2 Marathon training
4 - 8 min. tempo with 2 min recover

Tuesday Jan. 20th
Run 25 minutes
Rollers 30 minutes

Monday Jan. 19th
Walk 1 hour

Sunday Jan. 18th
Ride bike 1 hour recovery ride

Saturday Jan. 17th
65 mile bike ride took 4 hours and 55 minutes. Very hilly ride that is why it took so long.

Friday Jan. 16th
Off - Walk Samson 45 minutes

Thursday Jan. 15th
Ladder intervals on the trainer.
:30, 1:00, 1:30, 2:00, 2:30, 3:00 and back down with 1:00 rest between each interval.

Wednesday Jan 14th
1 hour on the rollers for the first time

Tuesday Jan. 13th
Fairhaven Runner - 40 minutes - 5 miles

Monday Jan 12th
Off

Rain Day Workouts

Saturday Jan. 10th
Start and end workout with Row 500 M
Between each exercise Row 500 M

50 2H swings
50 Pushups (modified)
50 Sit ups
50 Air Squats
50 12 kg clean and jerks
50 12 kg snatches
50 Thrusters
30 12 kg presses
50 Turkish get up sit ups
50 Bent over rows

Took forever but I wasn't trying to kill myself either.

Cool down Row 3KM (The last 3:43 of the evening foot ball game. Dang it takes too long from them to play 3:43.)

Friday
Off
40 minute walk with Samson - There was a break in the rain that evening.

Thursday
Ladders
10:00 Warm up
0:30 Tempo
1:00 Recovery
1:00 Tempo
1:00 Recovery
1:30 Tempo
1:00 Recovery
2:00 Tempo
1:00 Recovery
2:30 Tempo
1:00 Recovery
3:00 Tempo
1:00 Recovery
2:30 Tempo
1:00 Recovery
2:00 Tempo
1:00 Recovery
1:30 Tempo
1:00 Recovery
1:00 Tempo
1:00 Recovery
0:30 Tempo
10:00 Cool Down

Nausiating.....

Wednesday
Recovery Ride on the trainer
1 hour.

Tuesday - Jan. 6th
Well today I was going to do the Fairhaven Runners Run at 6pm but, it was raining and has been raining for well I don't know any different. So instead I:
Cycling Trainer Workout:
15 minutes warm up
10 second of hardest gear as hard as I could
2:50 recovery
10 total rounds
then 1 minute of 110 or more rpm
5 minutes recovery
2 rounds
10 minute cooldown

5 rounds of:
10 situps
10 pushups (modified)

Whole workout took about 1 hour and 15 minutes

Monday
Walk with Samson - Off day

Row Extravaganza

Saturday January 3rd, 2009
10 rounds of:
1000m Row
10 pushups
10 sit ups

Friday - Jan. 2 - Off

Thursday - Jan. 1 - 5.2 mile run in snow, mud, puddles, rain....

Wednesday - Dec. 31 - Road Bike ride 1.5 hours

Tuesday - Dec. 30 - Road ride - 2 hour road ride - Up Alabama Hill and around lake Whatcom