Activity Route: – Elev. Avg: 339 ft Location: Campbell, CA Elev. Gain: +0 ft Date: 11/29/08 Up/Downhill: [+931/-931] Time: 10:29 AM Difficulty: 3.5 / 5.0 Performance Distance: 13.17 miles Time: 2:15:24 Speed: 5.8 mph Pace: 10' 16 /mi Calories: 1750 Map   Elevation (ft)   Pace (min/mile)   Splits Mile Pace (min/mile) Speed (mph) ElevationGain actual +/- [...]

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It’s incredible how fast the body is able to adapt to the workouts.  Cindy almost took me out the first time I did the 20 minute killer.  Then the next two times I started seeing progress without the incredible soreness of the first session.  Google docs makes tracking workouts results simple and it’s one of [...]

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ERG – 2000 yds 30 Pull-ups 30 Tricep Bench-Dips – with heavy weight on legs 30 Supine leg lift and Dumbell Carry-over – #50 30 Overhead Presses – #45 30 Kettle bell swings – #35 30 Shoulder raises (full ROM) – #10

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Mile warm-up Going for time – as many rounds in 30 minutes: 50 Travelling Squat Jumps 40 Lunges 30 Burpees 1/4 mile run

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