2 weeks ago daniel got sick, I didn't until Wednesday morning this week when I couldn't take it anymore. I got up extra early to go to the gym.

Stair for 30, row for 10
Thursday, tried to make it for the spinning, but the place was full and I was too late due to the club computer problems to feel comfortable going in. So I did the treadmil for 30 (walk adn a little jog)

Friday
really didn't want to go, but said I should do 30 minutes anyway and I did. eliptical
Saturday
Swimming for 1/2 hour with Ken. I beat him, slaughtered really, in a back swim with no arms. (He can beat me with the freestyle)

I need to get in gear for the 4 mile in alabama. so,
sunday rest
monday weight class
tuesday cycle class
wednesday speed work on treadmil
thursday cycle class
friday 44 minute jog on tread
Remember ipod for all workouts in case you are late.