Spartan Run

Run a mile fast

Rest

Run a mile fast

Spartan

Bike to park

Warm up-dynamic

100m sprint 10 push-ups

100m sprint...

10 lunges

10 burpees

10 squats

30 sit-ups

Bike ride for 18 minutes

Florida without Jack...he arrives tomorrow

Bike Ride

20+km ride with Tammy. I was slow but still did it.

Spartan WOD

Run 20 minutes 15 burpees Lunges 25m 25 jumping jacks 15 push-ups 20 squats X2

Run 6 miles

Day 1 of Spartan Training

Dynamic Warm Up move 5 minutes Jumping Jacks 15 burpees 15 walk lunges 15 pushups bear crawls 25mx2 15 log squats run 20 minutes

Mini Murph

Run .9 KM Pullups 10x2 Pushups 10x5, 5x5 Squats 7x15, 3x10 Run .7km

Scott's Loup

Felt awesome today. 1500 m swim in the AM, massage and then a run after work. 30:34 for run

Scott's Loop Run

Swam this AM for 900m Ran Scott's loop 32.24

Bike to Ilderton Rd.

1 hour...heavy wind.

Adelaide

Run to bridge 26 minutes

Scott's Loop

Ran this in 34:15...felt pretty good compared to all my recent runs.

Felt awful

Ran 5k Did some pick ups at the end.

swim

Swam 300 m in 6:23 did another 200 m combo front and breast

Bike

Trek Bike 12.5 km Cold and shitty outside

Run

5.04 km run left mid hammy was tight. walked for a couple times but really short...felt not bad. 32 minutes

Biked to Highbury on Hybrid Bike

Felt OK. Tired from drinking last night-AGAIN. About 8 miles in total.

Goal weight?

Run

Ran on bike path towards Adelaide...4.23 km for about 27 minutes...felt like shit. High left hammy tight and sluggish from drinking. My feet were sore for the first 15 minutes. Body weight was 190 in the morning.

Thursday Drinking Friday recover

5 K Run

Run with Bruce in Byron. 5 KM

First Swim Workout

CHOCC Swim 300 m Felt OK Could have done lots more but didn't want to risk it. I did a couple laps breast stroke.

Bike

Mountain Bike on Trail for about 40 minutes or so.

Run with Bruce

Ran 4 KM with Bruce at 7:36 pace/km. Slow for both of us but we ran 29 minutes. I'm ok with that for today.

Bike Training

Cold outside so I did stationary bike for about 45 minutes while watching a TV program.

First Day of Triathlon Training

Ran about 2.25 miles. I didn't time it. Started out with Tammy but didn't feel too good so I finished on my own. My left hamstring felt quite tight.