AM: HR: 145-152 Wanted to do 15k but had to be somewhere. Left knee tendonitis?

20min Elipt, 20min bike, 20min up bike, HR130, RevLunges 3x6@95/115/115, LegExtensions 1/2

10min w/u @2:01, AM: 8x1k @147.5 @23spm, 150m c/d in each interval total of 12km

AM: 40 min @HR 100 PM: 60 min @ HR 105 @Bucknell! Total:100min

10k in Belleville, PA, 37:50, 6:06 per mile, 1st place overall. 25min cool down on bike

10 min w/u, PullUps:4x8, Rows:3x7@60kg, Curls:3x6@50, Bench:4x8@135/135/145/155, UprightRows:3x10@50, Shoulders@10, core

20min bike warmup, 40min erg, then 15 min bike cooldown followed by legextensions total 75min cardio

Weights: RevLunge:3x8@95/115/115, Squat: 3x8@135/135/155, Abs/Core, 1ArmRow: 3x8@70, BarCurls3x7@50

PM only: 22min Bike@HR110, 30min Elipt@HR130, 20min Erg@HR150-158 Total of 72min

AM Weights: Bench:4x8@135, Curls:3x6@30lbs, PushPress:3x7@65/85/105, LegHold:1/2/3

PM: 50min Elip@HR140, 20min bike, total 70min. Weights: stepups:3x15@50lbs, scullers, planks, ballsweeps, LegHolds1/2/3

AM: 55min bike@HR120-130, 15min Elip@HR130 10minWalk@HR150 Total:80 minutes cardio. Weights also: see above

PM: 40min elipt. 20 min bike. HR:150
Weights: BarLunge:3x6*95lbs LegHolds:1/2/3

50 min bike HR:110

Weights: DumbBench:3x6@55, Abs, DumbMilPres: 3x8@30/35/40 LegExt@15lbs

3 different workouts: 1) 40min shakeout, 2)40min bike HR120 3)25min Elipt HR 130

Nittany Valley Half Marathon, 13.1 miles in 1:29:45 or 6:52min/mile

35min bike warmup then erg, back really sore or I would have done more

Weights(2): Ddlft:3x6@115,135,165; BackExt:3x15@25lbs, OnearmDumbRow:4x8@40,50,60,70; Shoulder:3x8@10lbs, Rows:3x6@60kg

Weights: BarLunge:4x6@90lbs Hack:3x3@50lbs, AltHack:5x4@70lbs, LegExt:3x30@30lbs, Pushpress:3x4@150lbs, Bench:3x8@135