Dec 12 - 19

Dec. 12   -- Swim  90 min
Dec. 12   -- Hiking 2 hr

Dec 13    -- Spin 60 min

Dec 14    -- Swim 75 min
Dec 15    -- Swim 90 min

Dec 17   --  Swim 60min
Dec 18   --  Spin 60 min

Dec 19   -- Physical Therapy 60 min 

Dec, 7, 9 and 10

12-07 Fri.    Spin 60 min.  Swim 75 min
12-09 Sun. Santa Monica Run.  19.51K. 1 hr 54 min.
12-10. Mon.   Hot Yoga 90 min

90 min hot yoga

After Left Shoulder pain break

12-02    18.67K  1 hr 45 min,

12-03   Swim  60 min.

12-04   Spin    60 min.

Spining class 60 min

60 min. Swim

Thanks giving excercise

Wed. 9k rum with JP
Thu. 100 min. Swim
Fri.  75 min. Swim
Sat.  90 min. Swim
Santa monica run 16.64k 1 hour 31 min.

sick, endoscope and colonoscpe

Santa monica running 9 mile (14.5K) 90 min.

Spin 60 min. Swim 75 min

New york marathon cancelled because of storm sandy

Run 12k 70 min.

Spinning 60 min.

Swim 60 min. IM and kicking

Santa monica running Arkady 8 mile, 1 hr. 20 min.

Sep. 26, friday, swim 60 min.

Sick for one week recovering

10-19.   Spining 60 min. Lola
10-22.    Swim. 75min.
10-25.    Spining 60 min. Julia

Run 6 miles with arkady group 52 min.

Friday spin 60 min. Sat. Swim 100 min 4000 yards

spinning 60 min. Swim 90 min. About 4000 yards

Santa monica 5K 23:57.1 2012-10-7

Place	Name	Bib	Gun	Chip	Pace	Place	by Sex	City	County
1	Megeff,Jon	895	16:37.2	16:36.7	5:22	23	23	Rancho Palos Verdes	United States
2	Keyes,Gregory	1893	17:17.2	17:15.9	5:34	32	29	Newport Beach	CA
3	Magana,Miguel	1634	17:56.4	17:54.1	5:46	51	45	North Hollywood	United States
4	Dutter,Brian	392	19:24.5	19:18.2	6:14	68	56	Santa Barbara	United States
5	Bartelheim,Evan	1542	19:53.4	19:49.3	6:24	82	68	Santa Monica	United States
6	Silber,Jamie	1840	19:59.0	19:56.9	6:26	90	75	Santa Monica	CA
7	Doss,Matt	3153	20:16.0	20:10.6	6:31	100	81	Santa Monica	CA
8	Reese,David	1837	20:46.6	20:41.9	6:41	118	93	Santa Monica	CA
9	Arce,Steve	113	21:01.4	20:55.9	6:45	124	97	Malibu	United States
10	Griffith,Huw	547	21:17.0	21:11.1	6:50	132	101	Santa Monica	United States
11	Canning,John	227	21:43.1	21:38.5	6:59	151	115	Pacific Palisades	United States
12	Williams,Tim	1408	21:52.3	21:41.5	7:00	153	116	Santa Monica	United States
13	Rauhe,Bruce	1094	22:13.5	22:07.8	7:08	168	126	Pasadena	United States
14	Georgi,Richard	1770	22:21.7	22:13.8	7:10	173	129	Jackson	United States
15	Hiel,Tom	607	22:48.1	22:42.0	7:19	191	144	Santa Monica	United States
16	Mouleart,Tony	1894	23:55.5	23:54.7	7:43	246	185	Los Angeles	CA
17	Peng,Jason	1661	24:05.1	23:57.1	7:44	248	186	Pacific Palisades	United States
18	King,Peter	725	26:12.0	24:42.6	7:58	274	204	Santa Monica	United States
19	Titley,Craig	1335	25:03.7	24:55.2	8:02	287	213	Marina Del Rey	United States
20	Cordano,Kevin	300	25:28.3	25:12.1	8:08	301	222	South Pasadena

Swim 60 min.

Week of 10-01

Mon.  Swim 60 min.
Tue.    Spin. 60 min.  Swim 90 min.
Wed.   Run on Santa Monica Beach 90 min.
Fri.      Swim 75 min.
Sat.    Swim 60 min.

Regular exercises

9-18 Tue cycle 60 min swim 60 min
9-21 Fri.  Swim 75 min
9-24. Mon. Swim 60 min. Land exercise
9-25.  Tue.  Swim 90 min.
9-28.   Fri.   Cycle 60 min swim 75 min

60 min. swim 30 dry land

Pali high swim 60 min.

Pali high 75 min. Swim

75 min. Pali hi swim

Mon. - 60 min. swim, Tue. 60 min. spinning, 90 min.swim

This week

Wed. Hiking
Thursday.  Hot yoga
Friday.    9k run + 75 min. Swim
Saturday.  90 min. Swim

Cycling 60 min.

60 min. Swim in pali high

Run around the lake 10 miles in 90 min.

Mini triathlon

200 yard swim, 3 mile bike and 1 mile run
23 min.

Open water swim lake arrowhead

Pinnacle hike, mountain bike

Hiking and open water swim in lake arrowhead

Thursday,Friday and Saturday

60 min. Cycle
75 min. Swim
90 min. Swim

90 min swim in pali high

60min cycling

90 min pali pool swim

60 min pali pool swim

Swim 90 min in pali high

75 min swim in pali high a lot of deck up