Training – 2011

	Date	Planned Workout	Actual Workout
R	12/30/2010		NROLW Stage 1 Workout A1
F	12/31/2010
S	1/1/2011		Run 30 min
S	1/2/2011		NROLW Stage 1 Workout B1
M	1/3/2011
T	1/4/2011		NROLW Stage 1 Workout A2
W	1/5/2011		Run 4 miles
R	1/6/2011		NROLW Stage 1 Workout B2
F	1/7/2011
S	1/8/2011	Kansas
S	1/9/2011	Kansas
M	1/10/2011	Kansas
T	1/11/2011		NROLW Stage 1 Workout A3
W	1/12/2011		Yoga 35 minutes
R	1/13/2011		NROLW Stage 1 Workout B3
F	1/14/2011
S	1/15/2011	Alta, UT
S	1/16/2011	Alta, UT	Skiing
M	1/17/2011	Alta, UT	Skiing
T	1/18/2011	Alta, UT	Skiing
W	1/19/2011	Alta, UT	Skiing
R	1/20/2011	Alta, UT	Skiing
F	1/21/2011	Alta, UT	Skiing
S	1/22/2011	Alta, UT
S	1/23/2011
M	1/24/2011		NROLW Stage 1 Workout A4
T	1/25/2011
W	1/26/2011
R	1/27/2011
F	1/28/2011
S	1/29/2011
S	1/30/2011
M	1/31/2011
T	2/1/2011		NROLW Stage 1 Workout B4
W	2/2/2011
R	2/3/2011	Timberline, WV
F	2/4/2011	Timberline, WV	Skiing
S	2/5/2011	Timberline, WV	Skiing
S	2/6/2011	Timberline, WV
M	2/7/2011		Run 4 miles
T	2/8/2011		NROLW Stage 1 Workout A5
W	2/9/2011
R	2/10/2011
F	2/11/2011	Timberline, WV
S	2/12/2011	Timberline, WV	Skiing
S	2/13/2011	Timberline, WV	Skiing
M	2/14/2011
T	2/15/2011		NROLW Stage 1 Workout B5
W	2/16/2011
R	2/17/2011
F	2/18/2011
S	2/19/2011
S	2/20/2011
M	2/21/2011
T	2/22/2011		NROLW Stage 1 Workout A6
W	2/23/2011
R	2/24/2011
F	2/25/2011
S	2/26/2011
S	2/27/2011		NROLW Stage 1 Workout B6
M	2/28/2011
T	3/1/2011		NROLW Stage 1 Workout A7
W	3/2/2011
R	3/3/2011
F	3/4/2011
S	3/5/2011
S	3/6/2011		NROLW Stage 1 Workout B7
M	3/7/2011
T	3/8/2011		NROLW Stage 1 Workout A8
W	3/9/2011
R	3/10/2011
F	3/11/2011
S	3/12/2011
S	3/13/2011		NROLW Stage 1 Workout B8
M	3/14/2011
T	3/15/2011		NROLW Stage 1 Special Workout A
W	3/16/2011
R	3/17/2011		NROLW Stage 1 Special Workout B
F	3/18/2011
S	3/19/2011
S	3/20/2011
M	3/21/2011
T	3/22/2011		NROLW Stage 2 Workout A1
W	3/23/2011
R	3/24/2011		NROLW Stage 2 Workout B1
F	3/25/2011
S	3/26/2011
S	3/27/2011		NROLW Stage 2 Workout A2
M	3/28/2011
T	3/29/2011		NROLW Stage 2 Workout B2
W	3/30/2011
R	3/31/2011		NROLW Stage 2 Workout A3
F	4/1/2011
S	4/2/2011
S	4/3/2011		NROLW Stage 2 Workout B3
M	4/4/2011
T	4/5/2011		NROLW Stage 2 Workout A4
W	4/6/2011
R	4/7/2011		NROLW Stage 2 Workout B4
F	4/8/2011
S	4/9/2011
S	4/10/2011		NROLW Stage 3 Workout A1
M	4/11/2011
T	4/12/2011		NROLW Stage 3 Workout B1
W	4/13/2011
R	4/14/2011
F	4/15/2011
S	4/16/2011
S	4/17/2011		NROLW Stage 3 Workout A2
M	4/18/2011
T	4/19/2011		NROLW Stage 3 Workout B2
W	4/20/2011
R	4/21/2011
F	4/22/2011		NROLW Stage 3 Workout A3
S	4/23/2011		Hike
S	4/24/2011		NROLW Stage 3 Workout B3
M	4/25/2011
T	4/26/2011		NROLW Stage 3 Workout A4
W	4/27/2011
R	4/28/2011		NROLW Stage 3 Workout B4
F	4/29/2011	Charlottesville, VA
S	4/30/2011	Charlottesville, VA
S	5/1/2011	Charlottesville, VA
M	5/2/2011		NROLW Stage 4 Workout A1
T	5/3/2011
W	5/4/2011		NROLW Stage 4 Workout B1
R	5/5/2011
F	5/6/2011	Richmond, VA
S	5/7/2011	Richmond, VA	Run 2.5 miles
S	5/8/2011	Richmond, VA	NROLW Stage 4 Workout A2
M	5/9/2011
T	5/10/2011		NROLW Stage 4 Workout B2
W	5/11/2011
R	5/12/2011		NROLW Stage 4 Workout A3
F	5/13/2011
S	5/14/2011
S	5/15/2011		NROLW Stage 4 Workout B3
M	5/16/2011
T	5/17/2011		NROLW Stage 4 Workout A4
W	5/18/2011
R	5/19/2011		NROLW Stage 4 Workout B4
F	5/20/2011
S	5/21/2011	San Francisco, CA
S	5/22/2011	San Francisco, CA	Pilates 60 minutes
M	5/23/2011	San Francisco, CA and Sonoma, CA
T	5/24/2011	Sonoma, CA	Run 2 miles
W	5/25/2011	Sonoma, CA
R	5/26/2011	Sonoma, CA and San Francisco, CA
F	5/27/2011	San Francisco, CA
S	5/28/2011	Manhattan, KS
S	5/29/2011	Manhattan, KS
M	5/30/2011	Manhattan, KS
T	5/31/2011	Manhattan, KS
W	6/1/2011
R	6/2/2011		NROLW Stage 5 Workout A1
F	6/3/2011
S	6/4/2011
S	6/5/2011		NROLW Stage 5 Workout B1
M	6/6/2011
T	6/7/2011	Orlando, FL
W	6/8/2011	Orlando, FL
R	6/9/2011	Orlando, FL
F	6/10/2011	Orlando, FL
S	6/11/2011	NROLW Stage 5 Workout A2	Run 3 miles NROLW Stage 5 Workout A2
S	6/12/2011
M	6/13/2011	NROLW Stage 5 Workout B2	NROLW Stage 5 Workout B2 + HIIT (4×1 min @ 6:40 run pace with 2 min rest @ 12:00 pace)
T	6/14/2011
W	6/15/2011	NROLW Stage 5 Workout A3
R	6/16/2011
F	6/17/2011	NROLW Stage 5 Workout B3
S	6/18/2011
S	6/19/2011	NROLW Stage 5 Workout A4
M	6/20/2011
T	6/21/2011	NROLW Stage 5 Workout B4
W	6/22/2011
R	6/23/2011	NROLW Stage 6 Workout A1
F	6/24/2011	Mississippi
S	6/25/2011	Mississippi
S	6/26/2011	Mississippi
M	6/27/2011	OBX, NC
T	6/28/2011	OBX, NC
W	6/29/2011	OBX, NC
R	6/30/2011	OBX, NC
F	7/1/2011	OBX, NC
S	7/2/2011	OBX, NC
S	7/3/2011	OBX, NC
M	7/4/2011	NROLW Stage 6 Workout B1
T	7/5/2011
W	7/6/2011	NROLW Stage 6 Workout A2
R	7/7/2011
F	7/8/2011	NROLW Stage 6 Workout B2
S	7/9/2011
S	7/10/2011	NROLW Stage 6 Workout A3
M	7/11/2011
T	7/12/2011	NROLW Stage 6 Workout B3
W	7/13/2011
R	7/14/2011	NROLW Stage 6 Workout A4
F	7/15/2011
S	7/16/2011	OBX, NC
S	7/17/2011	OBX, NC
M	7/18/2011	OBX, NC
T	7/19/2011	OBX, NC
W	7/20/2011	OBX, NC
R	7/21/2011	OBX, NC
F	7/22/2011	OBX, NC
S	7/23/2011	OBX, NC
S	7/24/2011	NROLW Stage 6 Workout B4
M	7/25/2011	Moving Week
T	7/26/2011	Moving Week NROLW Stage 6 Workout A5
W	7/27/2011	Moving Week
R	7/28/2011	Moving Week NROLW Stage 6 Workout B5
F	7/29/2011	Moving Week
S	7/30/2011	Moving Week
S	7/31/2011	Moving Week NROLW Stage 7 Workout 1
M	8/1/2011
T	8/2/2011	NROLW Stage 7 Workout 2
W	8/3/2011
R	8/4/2011	NROLW Stage 7 Workout 3
F	8/5/2011
S	8/6/2011
S	8/7/2011	NROLW Stage 7 Workout 4
M	8/8/2011
T	8/9/2011	NROLW Stage 7 Workout 5
W	8/10/2011
R	8/11/2011	NROLW Stage 7 Workout 6
F	8/12/2011	Abingdon, VA
S	8/13/2011	Abingdon, VA
S	8/14/2011	Abingdon, VA
M	8/15/2011
T	8/16/2011	NROLW Stage 7 Workout 1
W	8/17/2011
R	8/18/2011	NROLW Stage 7 Workout 2
F	8/19/2011
S	8/20/2011
S	8/21/2011	NROLW Stage 7 Workout 3
M	8/22/2011
T	8/23/2011	NROLW Stage 7 Workout 4
W	8/24/2011
R	8/25/2011	NROLW Stage 7 Workout 5
F	8/26/2011
S	8/27/2011
S	8/28/2011	NROLW Stage 7 Workout 6
M	8/29/2011
T	8/30/2011
W	8/31/2011
R	9/1/2011
F	9/2/2011
S	9/3/2011
S	9/4/2011
M	9/5/2011
T	9/6/2011
W	9/7/2011
R	9/8/2011
F	9/9/2011
S	9/10/2011
S	9/11/2011
M	9/12/2011
T	9/13/2011
W	9/14/2011
R	9/15/2011
F	9/16/2011
S	9/17/2011
S	9/18/2011	(Ironman 70.3 Branson)
M	9/19/2011
T	9/20/2011
W	9/21/2011
R	9/22/2011
F	9/23/2011
S	9/24/2011
S	9/25/2011
M	9/26/2011
T	9/27/2011
W	9/28/2011
R	9/29/2011
F	9/30/2011
S	10/1/2011
S	10/2/2011
M	10/3/2011
T	10/4/2011
W	10/5/2011
R	10/6/2011
F	10/7/2011
S	10/8/2011
S	10/9/2011
M	10/10/2011
T	10/11/2011
W	10/12/2011
R	10/13/2011
F	10/14/2011
S	10/15/2011
S	10/16/2011
M	10/17/2011
T	10/18/2011
W	10/19/2011
R	10/20/2011
F	10/21/2011
S	10/22/2011
S	10/23/2011
M	10/24/2011
T	10/25/2011
W	10/26/2011
R	10/27/2011
F	10/28/2011
S	10/29/2011
S	10/30/2011
M	10/31/2011
T	11/1/2011
W	11/2/2011
R	11/3/2011
F	11/4/2011
S	11/5/2011
S	11/6/2011
M	11/7/2011
T	11/8/2011
W	11/9/2011
R	11/10/2011
F	11/11/2011
S	11/12/2011
S	11/13/2011
M	11/14/2011
T	11/15/2011
W	11/16/2011
R	11/17/2011
F	11/18/2011
S	11/19/2011
S	11/20/2011
M	11/21/2011
T	11/22/2011
W	11/23/2011
R	11/24/2011
F	11/25/2011
S	11/26/2011
S	11/27/2011
M	11/28/2011
T	11/29/2011
W	11/30/2011
R	12/1/2011
F	12/2/2011
S	12/3/2011
S	12/4/2011
M	12/5/2011
T	12/6/2011
W	12/7/2011
R	12/8/2011
F	12/9/2011
S	12/10/2011
S	12/11/2011
M	12/12/2011
T	12/13/2011
W	12/14/2011
R	12/15/2011
F	12/16/2011
S	12/17/2011
S	12/18/2011
M	12/19/2011
T	12/20/2011
W	12/21/2011
R	12/22/2011
F	12/23/2011
S	12/24/2011
S	12/25/2011
M	12/26/2011
T	12/27/2011
W	12/28/2011
R	12/29/2011
F	12/30/2011
S	12/31/2011