EMG - 10/30/14

4 mile tempo 6:26, 6:24, 6:31, 6:35 = 25:56
full OCR circuit 10 lb vest 15 lb dumbbells

EMG - 10/28/14

11+ miler 7:30 pace

5 x 5 rope pull-ups 10 lb weight vest 5,5,5,5.3
5 x 5 weighted dips 40 lb vest 5,5,5,5,4
toes to bar 10, 6

EMG - 10/27/14

6+ mile trail run 8 minute pace
full OCR circuit 15 lb dumbbells 10 lb weight vest

EMG - 10/26/14

2 x 800 2:37, 2:43
2 x 400 1:20, 1:19
I need to do better, I know it is mental

EMG - 10/24/14

12.1 mile run 7:27 pace
2 sets of chin-ups 10, 8

EMG - 10/23/14

Unfortunately I missed a few workouts because of deadlines
Attempted a 4 mile tempo and flamed out
6:19, 6:09, 6:49, 8:46

Tabata
Push-ups 14,14,14,14,12,12,10.7
Sit-ups 15,15,15,14,12,12,11,10

EMG - 10/19/14

i didn't have time to go to the track so I did these on the road
3 x 800 m  2:43, 2:48, 2:47
1 x 400 m 1:20

5 x 5 weighted (10 lb vest) rope pull-ups
5 x 5 weighted (40 lb vest) dips 5,5,5,5,4
15 burpees

EMG - 10/18/14

Full circuit workout 10 lb vest 15 lb dumb bells

EMG - 10/17/14

6 miles of hilly trails 48:02

EMG - 10/16/14

4 mile tempo run 6:31, 6:18, 6:18, 6:36= 25:43
5 x 5 rope pull-ups 10 lb vest 5,5,5,5,3
5 x 5 bar-dips 40 lb vest 5,5,5,5,4
15 burpees

EMG - 10/14/14

12 miler at 7:30 pace

tabata push-ups 15, 15, 15, 15, 12, 10, 8, 6
tabata sit-ups 13, 13, 13, 12, 10, ? burnt

I pushed pretty hard this week, and just didn't have enough in the tank.  Of all the things to fail on though, I usually do pretty well on those.  Oh well, rest day tomorrow.

EMG - 10/13/14

6 miles of hilly trails 50:56

full circuit 10 lb weight vest 15 lb dumb bells

EMG - 10/12/14

4 x 800m 2-3 minute recovery
2:37, 2:41, 2:45, 2:44

My goal is to get 6 x 800m sub 2:45 with 2 min recovery by the end of Nov.

5 x 5 weighted "rope" pull-ups 5(10 lbs), 5(10 lbs), 4(10 lbs), 4(5 lbs), 5(0 lbs)
toes to bar 2 sets 10, 7
30 burpees

EMG - 10/11/14

Ran 5.3 mile Elfin' Forest  3rd fastest time ever 51:44

Chin-ups/Burpees
 10/1, 9/2, 4/3, 3/4, 2/5, 2/6, 3/7, 3/8, 2/9, 1/10

EMG - 10/10/14

Full body circuit with 10 lb weight vest and 15 lb dumbbells.

EMG - 10/09/14

4 mile tempo run, bombed a bit on the fourth mile, but it was my first tempo of the season.
With my new Garmin I will be able to document my tempo runs a lot more accurately.

6:23, 6:10, 6:28, 6:49 = 25:51

30 burpees