Aconcagua 2009 Expedition

Tuesday PM – 1 mile 4.5mph jog warmup, Brick – 45 spin, 30 run (intervals, 3 miles):
     90 s @ 6.5, 60 s @ 4.1, 180 s @ 6.5, 60 s @ 4.2
     90 s @ 7.0, 60 s @ 4.2, 180 s @ 6.2, 60 s @ 4.2
     90 s @ 7.2, 60 s @ 4.5, 180 s @ 6.5, 60 s @ 4.2
     90 s @ 7.4, 60 s @ 4.5, 180 s @ 6.5, cool down
Wednesday – Trainer Day (no vest or boots):
     jump pullups (1 set 20)
     pullups (3 sets 10 attempted)
     pushup routine (incline on bench15, flat on ground 10, 3 sets)
     squat press (15 lbs -15 reps, 17.5 lbs – 15 reps, 20lbs – 15 reps)
     medicine ball swings (squat, swing from between legs to perpendicular) – 15, 3 sets each arm.
     lunges
    standing lunge and medicine ball orbit front leg (2 minutes each leg, x3)
    walking lunge and medicine ball orbit front leg