Amy Tris again 

Workout:

• Type: Run
• Date: 07/09/2008
• Time: 06:45:00
• Total Time: 00:30:00.00
• Distance: 3 miles
• Average Pace: 10:00/mile

Warm Up - 100S-400K-100S -200P-100S (900)

Core Drills - 50 Catch up-50 Side Pull-50 Fingertip Drag-50 Kick /Repeat 4 times (800)

Cool Down - 100S-100k-100S (300)

2000 Meters

Workout:

• Type: Swim
• Date: 07/08/2008
• Time: 05:45:00
• Total Time: 00:55:00.00
• Distance: 2,000 m
• Average Pace: 2:44.48/100m

Beginning Weight Log…

Health:

• Date: 07/08/2008
• Weight: 204
• Mood: Normal
• Sleep Pattern: Normal

Hit the gym even though Mandy was out of town for training…dragged Kris with me…

Back Seated Row 3 sets 40/40/50 12 reps
Legs 1 Leg Ball Squats 3 sets – 12 reps each leg
2 stair climbs
Chest Ball Fly 3 sets 10/10/12 12 reps
Legs Plie Squat 3 sets 20/20/20 20 reps
2 stair climbs
Shoulders Clean and Press on Dyna Disk 3 sets 20/20/20 12 reps
Tri’s Incline Skull crusher 3 sets 20/20/20 12 reps
Bi’s Hammer curl on Dynadisk 3 sets 12/12/12 12 reps
2 stair climbs
Abs Plank 2 sets 30 seconds
Abs ball leg lift 2 sets 15 reps
Abs bicycle 2 sets 15 reps each side

Workout:

• Type: Strength Training
• Date: 07/07/2008
• Time: 18:45:00
• Total Time: 00:50:00.00