Trail run at Starkey 2 laps 3.31 miles

Distance: 3.31miles Time: 30:56 Avg Pace: 9:21min/mi ElevationGain: 46 ft Calories: 492 C   Avg HR: 160 bpm Max HR: 187 bpm

Run 3.1 miles 24:11

Distance:	3.10 mi
Time:	24:11
Avg Pace:	7:48 min/mi
Elevation Gain:	74 ft
Calories:	382 C

Avg HR:	164 bpm
Max HR:	179 bpm

Run 3.53 miles, 27:08, 7:41 pace, avg HR 167

Distance:	3.53 mi
Time:	27:08
Avg Pace:	7:41 min/mi
Elevation Gain:	88 ft
Calories:	382 C

Avg HR:	167 bpm
Max HR:	184 bpm

Indoor bike 30:00 avg HR 153

400 Day 4 15:43

100 Pushups, situps, push press (2x25#), squats
20-20-20-10-10-10-10

Trail run, 2 laps at Starkey, 33:56, avg HR 161

Snowy

400 day 3 16:06 avg HR 150

100 Pushups, situps, push press (2x25#), squats
5-10-15-20-20-15-10-5

15 KB (35#) swings, 10 step lunges with same, 10 rounds: 9:17

Avg. HR 149

400 day 2 16:33

100 Pushups, Situps, Push Press (2x25# DBs), Squats.
Partitioned as 20-15-10-5-20-15-10-5.
16:33

400 day 1 17:02

100 Pushups, Situps, Push Press (2x25# DBs), Squats.
Partitioned as 2 sets of 20 then 6 sets of 10.

17:02

Trail run, Starkey, 47:34, avg HR 150

Siberian Express trail run, 1:10, 7.45 miles, HR 166

50 Manmakers, 25# DBs, 13:07

Run 3.5 miles, 30:58, avg HR 142

Up Michigan, west on Holiday, south to Turkey Foot, east to Willow Road, back.

400 23:19

100 Pushups, Situps, Push Press (2x25# DBs), Squats.
Partitioned as 1 of each, 2 of each, up to 10, back down to 1.

23:19

Run 3.75 miles, 32:40 time, 8:40 pace