Monday 7/13
Afternoon:
Dynamic Warm Up
3X300m @ (35.8, 35.9, 36.2) with 12 minute recoveries
notes: My SEII is still pitiful and needs to improve…
Night:
Dynamic Warm Up
3X3 Snatch @30kg
3X3 Squat @70kg
3X10 1-Leg Hamstring Buck off 12’’ box
3X12 Hanging Knee Raises
Tuesday 7/14
Afternoon:
Dynamic Warm Up
10km Run in 42:47
Night:
30 Minutes Deep Tissue on Hams and Glutes
Dynamic Warm Up
200-400-600-400-200 with 5 minute recoveries (29, 60, 1:30, 60, 28)
2X100m Hard Strides on Grass with 60s recovery
notes: Felt solid today, got some deep tissue before the tempo with no adverse effects. I am encouraged by the fact that I can cruise a 1:30 pretty easily.
Wednesay 7/15
Afternoon:
Dynamic Warm Up
10km in 44:26
Thursday 7/16
Afternoon:
Dynamic Warm Up
4X30m with ~3 Minute Recoveries
2X450m @58.5,59.5 with 20 Minute Recovery (hit the 400m at 51 and 52)
30 Minute Deep Tissue on Glutes and Hams
3X3 Squats @50kg
notes: I got bit by something on my first 450 so I had to go back and start again. Its weird, I have been bitten on the foot twice this week…
Friday 7/17
Afternoon:
Dynamic Warm Up
5X300m @41,41,42,41,42 with 3 Minute Recoveries
Saturday 7/18
Off
Sunday 7/19
Afternoon:
Dynamic Warm Up
6X100m @15s with 60s recoveries on grass
notes: Just trying to loosen the legs up after traveling in the car for 12 hours on friday…
Monday 7/20
Afternoon:
Dynamic Warm Up
3X300m @36 with 20 minute recoveries
notes: I suck 
Night:
10 Min Treadmill Warm Up at 2.0 incline
A couple dynamic movement things in place
3X3 Squats @185lbs
3X5 CGRDL’s @135lbs
2X12 Back Extensions
3X12 Decline Sit Ups
2X12 Hanging Knee Raises
Tuesday 7/21
Afternoon:
Dynamic Warm Up
8X200m @28s with 1:52 recovery
Wednesday 7/22
Afternoon:
Dynamic Warm Up
8X200m @28s with 1:52 recovery
notes: I’m not sure why but I felt like doing the same thing as the day before…
Thursday 7/23
Afternoon:
Dynamic Warm Up
1X600m @1:23.00
20 Minutes
1X500m @1:04.9
notes: Great session
Night:
10 Min Bike Warm Up
Dynamic Stretches
3X3 Squats @70kg
2X8 RDL’s with one 45lb db
2X12 Back Extensions
3X15 Hanging Knee Raises
2X12 Decline Sit Ups
3 x 300 @36 ain’t too bad mate. Don’t be too hard on yourself.
Friday 7/24
Afternoon:
Dynamic Warm Up
10X100m @15s with 60s recoveries on grass
Saturday 7/25
Afternoon:
Dynamic Warm Up
4X300m @ 41,42,42,42 with 3 Minute Recoveries
Sunday 7/26
Night:
5km Run in 21:48
Monday 7/27
Off
Tuesday 7/28
Off
Wednesday 7/29
USATF Junior Olympic Championships
2nd Place 4X800m Relay in 7:48.70 (1:54 split)
notes: We had second place locked up pretty easily. Texas Stars won easily and almost broke the 28 year old record.
Thursday 7/30
USATF Junior Olympic Championships
800m Prelims: 1:54.64e
4X400m Prelims: 3:15.64e (47.59 split)
notes: I got 8th place to get the last qualfying spot the open 800m. In the 4x4 I ran one of the best legs of my life to get us the last qualifying spot, numerous college coaches who had blown me off in the past were asking my coach about me 
Friday 7/31
USATF Junior Olympic Championships
400m Prelims: 49.50e
notes: Very unhappy with this race, I have the physical ability to run faster but for some reason I am just too tense in the open race.