Monday: Day 1, Week 2

1.) Daily Quiet Time:
Wake Up: 7:00 am
Devotion: My Utmost for His Highest, Streams in the Desert
Reading:

2.) Training: Holiday, Rested

Sunday: Day 7, Week 1

1.) Daily Quiet Time:
Wake Up: 7:30 am
Church

2.) Training: Rest and Recovery

Weekly Totals
Ruck: 12.4
Run: 19 (long run: 64 min)

Saturday: Day 6, Week 1

1.) Daily Quiet Time:
Wake Up: 6:30 am
Devotion: Streams in the Desert, My Utmost for His Highest
Reading: 2 Corinthians

2.) Training:

Endurance:
Run: 8 miles (65 min)

Stamina:
4 rounds
10 x pullups
25 x pushups
25 x squats
25 x seated 4 count flutter kicks

Friday: Day 5, Week 1

1.) Daily Quiet Time
Wake Up: 4:30 am
Devotion: Streams in the Desert, My Utmost for His Highest
Reading: 2 Corinthians 4-8

2.) Training: Active Recovery

Stamina:
Chinups x 20-18-16-14-12-10-8-6-4-2 (all unbroken except 16)
Pushups: 200 or so done throughout the day in sets of 25 and 50

Thursday: Day 4, Week 1

1.) Daily Quiet Time:
Wake Up: 6:00 am
Devotion: Streams in the Desert, My Utmost for His Highest
Reading: 2 Corinthians 1-3

2.) Training: Total (1 hour)


WOD 1: Afternoon


Warm Up:
Dynamic stretch/jump rope

Endurance:
800 m run
10 rounds: 1 min run afap, 1 min rest
800 m run

Stamina:
3 rounds:
Shoulder complex
Hip mobility

Durability:
2 rounds:
50 4 count flutter kicks
50 arm haulers
Active stretch

WOD 2: Evening
Pushups: 4 x 25 (50 regular, 50 tricep)
Hike: 1 hour easy pace

Notes:

• 95 degrees today with a heat index of 105 so it was really hot.
• Legs felt like bricks during the run. Glad I was able to push through. 
• Still working on a template that will help me prepare for the Arrowhead 135 in the most efficient way possible. I think I am close and I have 18 months before I would even be ready so now is the time to dial in and try some new things. 

Wednesday: Day 3, Week 1

1.) Personal Quiet Time: Total: (45 min)
Wake Up: 4:30 am
Devotion: Streams in the Desert, My Utmost for His Highest
Reading: 1 Corinthians 15-16

2.) Training: Total: (1 hour)
WOD 1: Afternoon:


Warm Up:
Dynamic Stretch
4 rounds:
25 x pushup
25 x squat
25 x 4 count leg lever
10 x arm haulers
Hip mobility drill

Stamina:
4 rounds:
15 x rdl (using 2 35lb dbs)
15 x squat (using 2 35lb dbs)
15 x good morning (using 40lb sandbag)
15 x step-ups (using 40 lb sandbag, high step)
15 x squat (bodyweight)

Durability:
Active stretch/yoga/mobility work

WOD 2: Evening

Endurance: 
Run: 39 min

Tuesday: Day 2, Week 1

1.) Personal Quiet Time: (Total: 45 min)
Wake Up: 4:30
Devotion: Streams in the Desert, My Utmost for His Highest
Reading: 1 Corinthians 8-14

2.) Training: Total: (2 hours 30 min)
WOD 1: Afternoon


Warm Up:
Dynamic stretch (10 min)

Work Capacity: (16:31)
5 rounds for time
10 x dips (done between two chairs)
20 x bent over row (using 2 35lb db's)
30 x pushup
40 x sit-up (anchored)
50 x squat

Endurance:
800 m run (easy pace)
8 x 200 m sprints
(measured out 200 steps, each round took 25-30 seconds, 1 min rest between rounds)
800 m run (easy pace)

Durability:
3 x 2:30 planks (left side, front, right side)
Active stretch

WOD 2: Evening

Endurance:
Ruck (70 min)

Monday: Day 1, Week 1

1.) Personal Quiet Time: (Total: 1 hour)
Wake Up: 4:30 am
Devotion: Streams in the Desert, My Utmost for His Highest
Reading: 1 Corintheans 1-7
Pushups: 1 x 75

2.) Training: (Total: 1 hours 25 minutes of ss)
WOD 1: Afternoon (40 min)

Warm Up:
ROM drills
1 mile run (6:05)
25 x pushups
25 x squats

Stamina:
25,25,20,20,15,15 x thrusters w/40lb sandbag

in between sets of thrusters:
20 x pushups
20 x back extension
20 x sit-ups (un-anchored)

Sport:
Softball for 120 minutes (including many short sprints)

WOD 2: Evening: (45 min)
Endurance:
Run: 4.2 miles (32.51)

Durability:
Long stretching session

Training:

2 mile TT:

12:40 (6:45 out, 5:55 back)

Hike:
4.5 miles

Total miles: 21.9 miles run

Saturday 6.25.11

Training:

AM
Run: 2.8 miles (19:04)

10 rounds:
50 x squats
25 x pushups

Pullups: Ladder
1-10-1

AFTRN
Run: 5.5 mile run (42:19)

Friday 6.24.11

Rest and Recovery: Travel Day

Thursday 6.23.11

Training:

Run: 4.2 miles at moderate pace

Step-Ups: 300 w/40 lb sandbag

Shoulder Complex: 2 rounds

Pushups: 3 x 50 (20 regular, 10 diamond, 10 wide, 10 pike)

Run: 4.2 miles at easy pace

Great Video
http://www.youtube.com/watch?v=QbKp2HeUpkY

Training:

Run:
4.2 miles at moderate pace (31:02, 7:23 min mile pace)

Pullups:
50 in as few sets as possible (21,17,12)

5 rounds for time: (10:45)
20 x pushups
25 x situps
15 x dips
25 x squats

Hike:
A couple of miles, approx 3

Daily Report:
Devotion: Streams in the Desert, My Utmost for His Highest
Daily Reading:
Notes:

• Pleased with the run and pullups. Ran out of energy on the calisthenics work. Was trying to shoot for sub 10 min

Monday and Tuesday

Monday:
Rest and Recovery

Tuesday:
250 x pushups (done in sets of 50 through out the day)
50 x dh pullups (done in sets of 10 through out the day)

Daily Report:
Devotions: done both days
Daily Reading: Studied Titus
Notes:

• Took Monday off. Big time cheat day nutrition wise Monday and Tuesday. Tuesday I woke up early and got the pushups and pullups in.