4 Mile Run

33:57 total. Ran to Everyday Church
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Notes: 100 degrees again. Took first 2 miles easy. Picked up pace for 2nd 2 miles. The heat must drain more than I realize.
1st 1/2: 17:48
2nd 1/2: 16:08

Weights

A. Hang Cleans
135 x 5
155 x 5, 5, 5
B. Deadlifts
155 x 8
185 x 8, 8, 8
C1. Bench Press
135 x 8
165 x 8, 8, 8
C2. TRX Inverted Rows
BW x 3 x 10
C3. TRX Ab Roll outs
D1. EZ Bar Curls 25's 3 x 8
D2. TRX Tricep press outs BW x 3 x 8
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Notes: Workout took right at 45 minutes. Can't remember if did 185 or 205 for deadlifts. Left hip bothering me a little. 100+ degrees today.

4 Mile Easy Pace Run

35:19 total
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Notes: 4 mile route to Everyday Church. 102 degrees.
Body: Left knee (retropatellar) hurt first 1/4 mile, but stopped. Right ankle still feels stiff.

a.m. 4 Mile Easy Run and p.m. Weights

36 minutes easy pace.
Notes: Ran back road. Already pretty hot at 11:30.
Sleep: 9 hours. Feel little more rested and able to finally catch up on sleep.
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A. Hang Snatches
95 x 5
115 x 5
135 x 3, 2 (muscle up last set)
B1. Pull-ups 3 x 10
B2. TRX Single leg squats 3 x 8
B3. D-bell Shoulder presses 30 x 12, 45 x 10, 10

AOD 24 hour duty 21-22 June

Weights

A. Hang Cleans 3 x 5, 135lbs
B. Deadlifts
135 x 8
185 x 8, 8
C. Bench Press
135 x 10
155 x 8
175 x 6
D. Single Arm TRX Rows BW 3 x 10
E1. 30lb D-bell Curls 3 x 8
E2. TRX Triceps extension 3 x 10
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Notes: Went easy/light today. First day lifting in a long time. Felt good. Left hip a little sore.

Easy 4 mile run

35 minutes
Notes: Hot. Left knee had sharp pain at mile 2, subsided after walking 1-2 minutes

6 Mile Run in Chicago

Notes: Easy paced run. Weather felt nice.

Tabata Treadmill and Pyramid workout

Treadmill tabata, 12%, 9.2 mph
warm-up 6 min
4min 20:10 x 8
5 min cool down
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10,9,8...1
2 x 40lb d-bell hang squat cleans
Hand release push-ups
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Notes: Worked out in hotel gym.

14-17 June McKenzie Part B in Chicago

AOD 24 hour duty 10-11 June

3+ mile run to Borgefeld Rd

27:56 total
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Notes: Started off easy pace, finished at a harder pace. Temps in upper 80's. Wasn't going to run, but couldn't pass up running in temps under 90.

Tabata Treadmill and KB/Push-up pyramid

12% incline, 9.2 mph 4 min x 20:10
6 min warm-up
5 min cool down @ 7.5-7.0
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10, 9 ... 1 pyramid
1 set:
Left Kettlebell Snatch
Push-ups
Right Kettlebell Snatch
Push-ups
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Notes: Feeling more and more tired as week progresses. Need to get to bed sooner. Averaging 5.5 - 6 hours sleep/night.

Tabata Treadmill

20:10 x 4 minutes, 9.2 mph, 12%
6 warm-up, 5 cool down

6 Mile Road Run

Avg 9:15/mile
Avg HR 146 bpm
1-8:43, 129, 2-8:54, 142, 3-9:15, 143
4-9:41, 148, 5-9:17, 155, 6-9:10, 162
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Notes: Easy, slow pace. low 90's.

Mountain Biking McAllister Park

About 1 hour