report from last weeks

last sat run 10/8/7/6/5/5 4.5 mi

this sat rub 10/8/7/6/6/5 4.69 mi

01212014

tonights test timed mile run

.93 mi in 10 min pace 10:43

current goal:

goal is 10 min. mile

1/18/14

10:8:6:6:5:5 4.33 mi first run since swine flu. 

1/4 2014

happy new year. 

tried running after four days of flu. coughing stopped me after 3 min. walked out the rest to calm lungs. 

12/31

rin jog 4.57 mi in 1hr

10/8/6/6/5/5

fitness base line

travelled 4 miles in 60 min. 

ran/jogged 27:16 min out of 60 min

my shins are killing me 296 mi until new running shoes

Week 7

217.8 lbs weight for week 7

Change in workout routine

Lat pull down 5:12@100#

Bench press 5:12@100

Leg extension 5:12@100

Deadlift squat 5:12@100

Concentration curls 5:12@50 each side

Rows 5:12@100

Crunches 200@165#

Daily morning stretch added stretch