Been a while!
Here's the last 2 months:
Monday 12/30/13 am 2 to gym pm 4 moderate
Tuesday 12/31/13 pm 5 total 2.8 in 15:22. right hamstring bit tight. pm 2 jogging
Wednesday 1/1/14 pm 2 to gym (glute activation stuff during day) pm ~3 total some hard
Thursday 1/2/14 pm 2 to gym (glute stuff) pm 3.5 some quite hard legs good
Friday 1/3/14 am 2 to gym quite fast legs good(glute stuff) pm 4.5 v hard legs good
Saturday 1/4/14 am 3 to gym (.5 on treadmill) legs OK pm ~3.5 pretty hard legs kinda tired
Sunday 1/5/14 am 3 to gym (.5 on treadmill legs bit tired but OK overall ~7miles walking+core during day pm 8min hard then 8x100m strides...felt pretty good!
42
Monday 1/6/14 am 3.5 to gym pm legs tired. 2 laps (1.1mi each) in 5:40, 5:02
Tuesday 1/7/14 am climbing the mtn to 16%, 2x30 BSS (20kg) pm 15' hard fartlek grass
Wednesday 1/8/14 am 5.5 total some on treadmill pm 30' easy on grass glutes sore
Thursday 1/9/14 am 4 pm 11' up, 12x100m strides
Friday 1/10/14 am 4 no gym pm HK to get shoes, lots of walking.
Saturday 1/11/14 am 5.5 in 32:48 (last 2.5 in 14) pm 4 hills 2:15, 2:13, 2:10, 2:06 (hips bit tight)
Sunday 1/12/14 am easy morning run 4.5 in 32ish pm 3mi moderately hard (untimed), 20x100m with short rests (~800/1500 pace)
55
Monday 1/13/14 am 5.5 easy total 40min (last 2.3 in 15:45) pm 2 kind hard (hamstring focus) incl 2:00 hill, 8x100m short rests.
Tuesday 1/14/14 am 5.5 easy 39min felt OK. pm 18" up, 8x100m strides
Wednesday 1/15/14 am 10.5 up nanshan mtn (11min up for 1.25mi with 1000+ ft gain, 12min down). ~7:15s for flat miles. core and 6mi walking during day pm 10min wu, 12x100m short rec. legs good somehow!
Thursday 1/16/14 am 4.5 in 32:24 (last 1.25 in 8) tired this morning! pm 12'' wu, 16x100m short rec. 60 sidewinders each side
Friday 1/17/14 am 5 in 34:30. really tired. (abs, sides of hips sore, calves, hamstrings a bit, quads tired) left leg bit wonky. pm 2.5 easy
Saturday 1/18/14 am 5.5 in 38:18 tired this morning (1hr snooze) pm 3.5 total (~2-2.5 v hard) then 6x100m strides.
Sunday 1/19/14 am 4.5 in 31. slept 10hrs pm 2.5 hard
61
Monday 1/20/14 am 6 in 40, felt OK. 6-7mi walk during day. pm .75up fast, 10x100m hill sprints, .75 down fast.
Tuesday 1/21/14 am 5.5 in 37:36 last 1.05 in 6:20. pm 2mi 4x10 burpees, 3x50/35/35s bounces
Wednesday 1/22/14 am 4.5 in 32:25...legs meh. glute stuff during afternoon pm 2 laps very hard. felt good. left food hurt a bit
Thursday 1/23/14 am 4.5 easy 31:15. legs bit better (SH still, left food hurt) pm 20min mostly grass 2 strides. no energy
Friday 1/24/14 am 4 last mile hard pm 4.5 3laps v hard
Saturday 1/25/14 am 2.5 slow, felt shitty pm 36' on grass felt bit better
Sunday 1/26/14 am 36' on grass pm 2 laps v hard
57
Monday 1/27/14 am 4.5 29:45 pm 3x4x200m hills (33/34/33/33; 32/31/31/31; 31/30/30/28) jog back rec, extra 1min between sets
Tuesday 1/28/14 am 5.5 in 39:12 last 5k in 20min pm ~14.5 on track in 1:54
Wednesday 1/29/14 am 2.5 road easy 20min pm 6mi on track 44:30
Thursday 1/30/14 am 3 easy 23:30 pm 1.5 wu 3x4x200m hills (34/33/32/31; 33/32/32/31; 32/31/30/29 jog back rec, extra 1min between sets (~24min total)
Friday 1/31/14 am 4 easy w/ drills ~29min pm 1.75 wu 11min (toes stuff), 100m lunges. 10x100m moderate rec. 100m lunges. .9 cd 5min
Saturday 2/1/14 am 5.5 easy 39:30 pm 4 quite quick at parts, felt good last mile ~4:40 (stretching during afternoon)
Sunday 2/2/14 am 3 easy...legs really tight, glutes sore pm 2x4x200m hills (32/32/32/31; 32/31/30/30)
71.5
Monday 2/3/14 am 5.5 40:30 easy, legs tight still pm 3 closed quite hard (last mile ~5:10). legs bit better. ~250 hip stuff during day (~12 sets of 20-25 leg lifts)
Tuesday 2/4/14 am 3mi 22min didn't sleep great pm 10x100m leg fires, 4x100m high knees, 6 quick starts. stretching. 155 leg raises (7 sets 20-25)
Wednesday 2/5/14 am OFF bit of weights, some leg raises. didn't sleep great.
Thursday 2/6/14 am drills: 10xquick fires 10xB drills 4x carioca (2xeach side) 4x side shuffle (2xeach side) 4x power skipping pm 10qf 4butt kicks 4ss 6ps (60 leg lifts, 2x40 sidewinders)
Friday 2/7/14 am drills: 2x(4x(100qf, 100jog, 100ps, 100jog) 2min sand jumps-45,68) quads smashed pm hard tempo 2.35 11:06 (last 1.9 in 8:36) legs OK. 1x10 Waterloo
Saturday 2/8/14 am to GYM fast! 3x10x5kg arm raises, 3x10x10kg squat press,lunges (27kg) 3x10x27kg jumping split squats, full squats, quad machine 10x130kg, 2x15x100kg, 2x10x100kg, some back machine, chest flys pm 1up 8ss 2carioca 2x(1min rocket jumps in sand pit(40,40), 4 strides) .5 cd
Sunday 2/9/14 am 8 laps, to gym (1mi treadmill), bit of weights (arms, 3x10x80kg quads). raining. pm 8 laps ~15min. raining.
41
Monday 2/10/14 am 5laps, to gym fast (1mi treadmill), lunges, hamstrings, 1x15x20kg BSS, 5x(3x2squats,1squatjump), chest, biceps, some core pm 6 laps 11min, 4ss, some pylos, 6x100m 1legged hops, 3x(1min rocket jumps (40,40,39), 4 strides), 2 laps cd
Tuesday 2/11/14 am off pm 6.5 in 45:24. cold out. legs OK, bit tight.
Wednesday 2/12/14 am 5mi 36min pm 1 to gym FAST (4x15x120kg quads, 3x15 back machine, abs on ball, some jump squats, some pedestal, chest, 2mi treadmill), back fast
Thursday 2/13/14 am 5.5 some on track, roads fast to gym, 1mi treadmill, back moderate. pm 12 laps 23min (last 1/2 mi fast) 6qf 2ss
Friday 2/14/14 am 4 mi accelerating. gym closed. pm 6mi 44:30 on track...legs really tight
Saturday 2/15/14 am to gym somewhat fast. hamstring exercises, 3x10x140kg quads, abs hard w/ ball, chest, 6x3x40kg oly lifts, stability stuff. pm 3.5 v hard and fast.
Sunday 2/16/14 am 35min treadmill...legs tired. pm -
59
Monday 2/17/14 am 7k treadmill 32min pm .5 up 16x100m barefoot, .5 down
Tuesday 2/18/14 am 9k treadmill 42min (12.5 km/hr 20min 13 20min) some lunges/squats w/ light weight. pm 30min easy/moderate on grass
Wednesday 2/19/14 am 10.5k treadmill 50min pm 26' grass
Thursday 2/20/14 am 6.5k treadmill 30min +hamstrings on ball pm 30' grass. pretty tired.
Friday 2/21/14 am 11.5k treadmill 52min 8x10x80kg, 3x5x100kg leg press pm 43' grass. Felt OK! Some moderate laps near end
Saturday 2/22/14 am 10k treadmill 46min pm 20' grass (dead tired)
Sunday 2/23/14 am 9.3k treadmill 43min legs bit tight, tired. some upper body weights. pm 31' grass, quite tired.
84
A bit inconsistent at times-my gym was closed for Chinese new year, so couldn't get in good strength training, and I got a bit sick/tired at times, but feeling a lot stronger at the moment.