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5/1/09
45 min yoga
5 min core work

5/2/09
2 hour bike ride

5/3/09
90 min bike ride
few minutes of yoga

5/4/09
45 min yoga
pullups – 5, 5, 5, 5, 4
5 rounds:
DL @ 185, 205, 225, 225, 275 x 8 (3 on last set)
25 pushups (20 on last set)
20 seated calf raises
~20 miles biking

5/6/09
50 min run ~6miles
20 miles biking
4 rounds:
4 pull ups
12 dips
lat raises, rev fly, overhead press @ 15# 10,10,10

5/7/09
~10 miles biking
20 min yoga

5/8/09
core work
3 rounds: ~7min
pullups 4,4,4
DL @ 185# x 8
12 burpees
10 push-presses
-quick rest
3 sets calf raises
3 rounds: 20 pushups, DL x 5 @ 225,245,245
pullups: 3,3,3,2

5/9/09
2 hour bike ride ~ 40 miles

5/10/09
1 hour yoga
3-4 mile run

5/10/09
modified fran
pullups @ 10,8,6
squat-press @ 15,12,9
core work
3 rounds:
lat raises
pushups
overhead press

more pullups for good measure

5/11/09
light core work
5 rounds:
DL x 8 @185#-first set, 6@225#
DB Bench x 80 @ 70s#

DL @275 x 3,
Dips – 12,12,10-slow

5/12/09
Ran ~5 miles

can’t give detials for rest of the week, but:
~80 miles on the bike
~2-3 WODS

5/18/09
yoga 45 min
CF 300 challenge 9:48 (can’t seem to get under 9:30)
run 3.5 miles and some biking

5/19/09
run ~7 miles: 50min

5/20/09
run 10 min
core work
3 rounds: bench x15,10,10; calf raise x20,20,20; lat raise x 10,10,10
pull-ups: 5,5,5,3,4,4,4

5/21/09
1 hour interval run; 8 intervals with warm up and cool down

Weekend: minor bike riding, yoga x 1

5/25/09
minimal biking ~16 miles
Core work
WOD1- 3 rounds: cleans @95# x15,12,9 and
Max pullups (10), lat pulldownx12,9
5min
—20 min eliptical
WOD2- rounds: DL @225 x6 (4 rounds), 35 pushups (3)
~think it was 5-6min
SL DL @135 x 15

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