Sunday run

8.9 miles - 1:26:08

stairs and stuff

from the basement to the top- 34 floors
19:08 w/ 40+ lbs.
5 mile ruck 1:09:10

After  work,

28 floors, at the top,
40/30/20/10/10/10
push ups
sit ups

Thursday

40/30/20/10/10/10
push ups
sit ups

lunch fun

28 flights of stairs - 45#
8:26 up
6:22 down
14:48 total

Tuesday 11/19/13

More Stairs during lunch:
28 flights - 40#
8:40 up
8:00 down
16:40 total

before work and during lunch

Before work,

1) 3 rds 1-6

pulls ups

push ups x 2

2nd rd-

push ups x 3

3rd rd- 

push ups x 4

total-

pull ups - 63

push ups- 189

During lunch,

28 flights of stairs w/52#
9:26 to the top
10:14 back down
total 19:40

11/17/13

1) 3 mile Ruck-60# 44:08

2) 40,30,20,10
Push ups
sit ups

lunch break stairs

1) 28 flights w/20# - 15:30
8:10 on the way up
7:20 on the way down

2) push ups
4 rds - 15 sec push up/ 15 sec hold in up position
15, 14, 10, 8
then,
more push ups
6 rds - 10 sec push ups/ 10 sec hold in up position
11,11,10,8,6,5

the let down of a run...

Wanted to run, I did... Then my stomach didn't agree. Ran 3.25 miles in 27:05, walked home 3.25 miles in 42:37. 30 minutes of sleep since yesterday, and a bowel system that was ready to explode the entire way home... I did make it home!!!

wed 11/13/13

During my lunch break- take the stairs. 28 flights of stairs to the top floor at our building where the store is.
20# in backpack- 8:27 to the top, 7:45 back down. Time to think about training for The Big Climb. 3/21/14- 69 flights of stairs...

run and some stuff...

1) run, stairs, and run
2.65 miles to the stairs,
1/4 mile to the bottom of the stairs, 1/4 back up, 250' elevation gain walked down, walked back up,
2.65 miles home
1hr 3mins- got stuck trying to cross one road for 90+ seconds. Really annoying...

2) 4 rds 60/60
30 sec max push ups, 30 sec FLR
60 sec rest
then,
60 secs max push ups
60 sec FLR
Ashley-20,20,18,18- push ups from knees, FLR on feet
Conrad-30, 21,16.18

Run and then beers

Run 90 minutes- 9.85 miles
w/Ash
Conrad - 25# + camelback

Later, lots of beers.

11/6/13 Another run

Run- 95 minutes -  9.33 miles
Ashley did not recover well from the runs earlier in the week.
Conrad - 30# + camelback

11/5/13

Run 5.3 miles- 55 minutes?
Conversational pace easy
Conrad- 30# +camelback

Sunday's slow run

Run w/ Ash, away from home for 60 minutes, then turn around and come back. Boring pace...
11.69 miles
avg'd 10:15 for the first hour, 9:54 for the return trip.
Conrad-30# + camelback

Saturday 11/2/13

Run- 5.3 miles w/ Ash- 51:08
Conrad w/ 30# + camelback

10/31/13

Run 60 minutes
6.44 miles
Conrad- 30# + camelback