This workout was higher intensity/short duration with little recovery times between workouts. The consistency of my workouts and nutrition have improved after several back to back weekends out of town. Coming off the backpack trip to the Eagle Rock Loop and having multiple rest days I can notice improvements in my speed during aerobic threshold training.

Training Duration:            1 hour


  • 2.5-mile run
  • Progressive from 5.2 mph – 8.0 mph
  • 15 Min stair machine equivalent elevation gain 600ft
  • Back strength work
  • Core work                                      


  • Blueberry & Pork Sausage Patties
  • Spaghetti with Meat Sause (replaced Noodles with zucchini)
  • Blood Orange
  • Mtn Ops Pre-Workout Supplement
  • Electrolytes – No Sugar
  • Protein Shake w/Spinach, Kale, Blueberry, and, peanut butter
  • Taco seasoned Ground Beef and Black Beans
  • Magnesium
  • Antioxidants
  • Mtn Ops – OX

Week looking ahead:

  • Looking to put in at least 20 miles in over the weekend
  • Hypotrophy Strength training
  • Weighted Stadiums 
  • Run and circuit training


-Daniel Underbrink