July 31, 2007

Weight: 158.4
% Fat: 5.1

On a scale of 1-10 (1=great, 10=awful)
Sleep: 6
Soreness: 6 neck , shoulder
Depressed


Workout Plan:

Morning:   Tempo run (4 loops of Lake Lynn)
Afternoon:  Weston Hills
Evening:   PT, sit ups

July 30, 2007

Weight: 159.4
% Fat: 4.1

On a scale of 1-10 (1=great, 10=awful)
Sleep: 6
Soreness: 6 neck , shoulder
Depressed


Workout Plan:

Morning:   Umstead 1 hour run easy
Afternoon:  Lunchtime loop Bike Ride
Evening:   sit ups

July 29, 2007

Weight: 161.4
% Fat: 4.8

On a scale of 1-10 (1=great, 10=awful)
Sleep: 6
Soreness: 6 neck , shoulder
Depressed


Workout Plan:

Morning:   Umstead 2+ hour run, 40 mile bike ride / Doug
Afternoon: 
Evening:   Easy Bike Ride, sit ups

July 28, 2007

Weight: 160.2
% Fat: 5.0

On a scale of 1-10 (1=great, 10=awful)
Sleep: 6
Soreness: 6 neck , shoulder
Depressed


Workout Plan:

Morning:   Lake Lynn Run - 6 miles, Road Dogs Bike Ride
Afternoon: 
Evening:   Easy Bike Ride, sit ups

July 27, 2007

Weight: 157.8
% Fat: 5.1

On a scale of 1-10 (1=great, 10=awful)
Sleep: 5 Sore throat, chest congestion
Soreness: 6 neck , shoulder


Workout Plan:

Morning:   Lake Lynn Run - 6 to 8 miles
Afternoon: 
Evening:   Easy Bike Ride, sit ups

July 26, 2007

Weight: 159.2
% Fat: 5.2

On a scale of 1-10 (1=great, 10=awful)
Sleep: 5 Sore throat, chest congestion
Soreness: 6 neck , shoulder


Workout Plan:

Morning:   Interval Run - Umstead
Afternoon: 
Evening:   Bike Ride, sit ups

July 25, 2007

Weight: 161.0
% Fat: 4.2

On a scale of 1-10 (1=great, 10=awful)
Sleep: 5 Sore throat, chest congestion
Soreness: 6 neck , shoulder


Workout Plan:

Morning:   Easy run (Lake Lynn - 6 miles)
Afternoon:  Bike Ride
Evening:   sit ups

July 23, 2007

Weight: 163.4
% Fat: 5.0

On a scale of 1-10 (1=great, 10=awful)
Sleep: 5 Sore throat, chest congestion
Soreness: 6 neck , shoulder


Workout Plan:

Morning:   Easy run
Afternoon: 
Evening:   sit ups

July 22, 2007

Weight: 163.8
% Fat: 5.2

On a scale of 1-10 (1=great, 10=awful)
Sleep: 5
Soreness: 6 neck , shoulder


Workout Plan:

Morning:   Bike (70-80 miles)
Afternoon: 
Evening:   sit ups

July 21, 2007

Weight: 161.0
% Fat: 5.0

On a scale of 1-10 (1=great, 10=awful)
Sleep: 5
Soreness: 6 neck , shoulder


Workout Plan:

Morning:   Run - Umstead run (full loop - 2 hours)
Afternoon: 
Evening:   sit ups

July 20, 2007

Weight: 163.8
% Fat: 5.2

On a scale of 1-10 (1=great, 10=awful)
Sleep: 5
Soreness: 6 neck , shoulder


Workout Plan:

Morning:   Run - Umstead run (short)
Afternoon:  Bike Ride - 20 mile loop
Evening:   sit ups

July 19, 2007

Weight: 164.4
% Fat: 4.8

On a scale of 1-10 (1=great, 10=awful)
Sleep: 5
Soreness: 6 neck , shoulder


Workout Plan:

Morning:   Run - Umstead run (intervals)
Afternoon:  Bike Ride - 25 mile loop
Evening:   sit ups

July 18, 2007

Weight: 165.2
% Fat: 5.9

On a scale of 1-10 (1=great, 10=awful)
Sleep: 5
Soreness: 6 neck , shoulder


Workout Plan:

Morning:   Run - Umstead run (easy)
Afternoon:  Bike Ride - 25 mile loop
Evening:   sit ups

July 17, 2007

Weight: 164.8
% Fat: 5.2

On a scale of 1-10 (1=great, 10=awful)
Sleep: 5
Soreness: 6 neck , shoulder


Workout Plan:

Morning:   Run - Umstead tempo run
Afternoon:  Bike - Weston Hills
Evening:   sit ups

July 16, 2007

Weight: 165.4
% Fat: 5.6

On a scale of 1-10 (1=great, 10=awful)
Sleep: 5
Soreness: 6 neck , shoulder


Workout Plan:

Morning:   Run - Umstead 7 miles
Afternoon:  Bike - 25 mile route
Evening:   sit ups

July 15, 2007

Weight: 164.6
% Fat: 4.7

On a scale of 1-10 (1=great, 10=awful)
Sleep: 5
Soreness: 6 neck , shoulder


Workout Plan:

Morning:   NCBC Bike rally - 62 miles.
Afternoon: 
Evening:   sit ups

July 14, 2007

Weight: 166.6
% Fat: 4.7

On a scale of 1-10 (1=great, 10=awful)
Sleep: 5
Soreness: 6 neck , shoulder


Workout Plan:

Morning:   Bike 10 miles, Run  90 minutes, Bike 10 miles
Afternoon: 
Evening:   sit ups

July 13, 2007

Weight: 165.4
% Fat: 6,0

On a scale of 1-10 (1=great, 10=awful)
Sleep: 5
Soreness: 6 neck , shoulder


Workout Plan:

Morning:   Run  7 miles
Afternoon: 
Evening:   sit ups

July 12, 2007

Weight: 165.0
% Fat: 4.8

On a scale of 1-10 (1=great, 10=awful)
Sleep: 5
Soreness: 6 neck , shoulder


Workout Plan:

Morning:   Run  6-7 miles
Afternoon:  Bike Ride
Evening:   sit ups

July 11, 2007

Weight: 167.4
% Fat: 5.4

On a scale of 1-10 (1=great, 10=awful)
Sleep: 5
Soreness: 6 neck , shoulder


Workout Plan:

Morning:   Run  6-7 miles
Afternoon:  Bike Ride
Evening:   sit ups

July 10, 2007

Weight: 166.4
% Fat: 7.6

On a scale of 1-10 (1=great, 10=awful)
Sleep: 5
Soreness: 6 neck , shoulder


Workout Plan:

Morning:   Run  4-5 miles
Afternoon:  Bike Ride (Weston Hills)
Evening:   sit ups

July 9, 2007

Weight: 162.8
% Fat: 7.6

On a scale of 1-10 (1=great, 10=awful)
Sleep: 5
Soreness: 5 neck , shoulder - tight feeling from center on the collarbone to the center of the chest

Workout Plan:

Morning:   Run (First Run Back) 4-5 miles
Afternoon:  Bike Ride
Evening:   sit ups

July 8, 2007

Weight: 164.4
% Fat: 7.3

On a scale of 1-10 (1=great, 10=awful)
Sleep: 5
Soreness: 5 neck , shoulder - tight feeling from center on the collarbone to the center of the chest

Workout Plan:

Morning:   BIKE RIDE!!!!!!  60-70 miles.
Afternoon: 
Evening:   sit ups

July 7, 2007

Weight: 164.4
% Fat: 7.2

On a scale of 1-10 (1=great, 10=awful)
Sleep: 5
Soreness: 5 neck , shoulder - tight feeling from center on the collarbone to the center of the chest

Workout Plan:

Morning:   BIKE RIDE!!!!!!  60 miles.
Afternoon: 
Evening:   sit ups

July 6, 2007

Weight: 165.4
% Fat: 7.5

On a scale of 1-10 (1=great, 10=awful)
Sleep: 5
Soreness: 5 neck , shoulder - tight feeling from center on the collarbone to the center of the chest

Workout Plan:

Morning:   Elliptical Machine - Intervals 60 minutes, Spin Bike 45 minutes
Afternoon: 
Evening:   sit ups

July 5, 2007

Weight: 164.6
% Fat: 7.3

On a scale of 1-10 (1=great, 10=awful)
Sleep: 5
Soreness: 5 neck , shoulder - tight feeling from center on the collarbone to the center of the chest

Workout Plan:

Morning:   Elliptical Machine - Intervals
Afternoon:  Spin Class
Evening:   sit ups

July 4, 2007

Weight: 164.0
% Fat: 6.4

On a scale of 1-10 (1=great, 10=awful)
Sleep: 6
Soreness: 6 neck , shoulder - tight feeling from center on the collarbone to the center of the chest

Workout Plan:

Morning:   Bike on Trainer (target 90 minutes)
Afternoon: 
Evening:   sit ups

July 3, 2007

Weight: 165.6
% Fat: 7.6

On a scale of 1-10 (1=great, 10=awful)
Sleep: 6
Soreness: 6 neck , shoulder - tight feeling from center on the collarbone to the center of the chest

Workout Plan:

Morning:   Elliptical Machine
Afternoon:  Spin Class
Evening:   sit ups

July 2, 2007

Weight: 166.8
% Fat: 6.5

On a scale of 1-10 (1=great, 10=awful)
Sleep: 6
Soreness: 6 neck , shoulder - tight feeling from center on the collarbone to the center of the chest

Workout Plan:

Morning:   Spin Class
Afternoon:
Evening:   sit ups