Monday, September 22, 2014

Sunday - Sept. 21

Road Bike - Wooman Ride
 - 48.24 miles
 - 3 hours 19 minutes

ave HR 126
max HR 177


Climbed indoors later in the day.  Felt strong but did not push my climbing limits, 9 routes

Friday - Sept. 19

Mountain Bike
 - 2.89 miles
 - 36 minutes
 - left crank arm fell off, bolts stripped.  Still good to be outdoors.

Thursday, September 18, 2014

Thursday - Sept. 18

Erg - drag factor #3
 - 1288m
 -  1:56.4 ave/500m

Dynamic WU

Agility Ladder

8 minutes (EDT) - 5 sets of each - easy
 - Incline DB Bench @ 75# x 5
 - Lunge @ 95# x 5 (r/l)

5 minutes Rest

8 minutes (EDT) -  5 sets of each - easy
 - Reverse Hyper @ 70# x 8
 - Body Rows on Rings x 5

5 minutes Rest

6 minutes (EDT) - 4 sets of each - easy
 - Single Leg Calf Raise + 8kg x 6 (r/l)
 - DB Curl @ 35# x 6
 - DB Skull Crusher @ 30# x 6

Ab Wheel
 - 2 x 20
Floor Ab circuit
 - 6 positions x 30 reps each
Sledgehammer @ 8# (2/3 of handle)
 - Internal/External - 3 x 3 (r/l)

ave HR 110
max HR 151

Wednesday, September 17, 2014

Wednesday - Sept. 17

Road Run
 - 1.71 miles
 - 13 minutes 24 seconds

ave HR 163
max HR 178

Reading the heart rate monitor afterwards was humbling.  I have a long way to go to get back to my old self, but I do feel better already.  Need to maintain the consistency.

Tuesday, September 16, 2014

Tuesday - Sept. 16

DeLoad week
 - reducing volume by ~50%

Erg - 5 minutes
 - 1256 m
 - 1:59.5 ave500m

Dynamic Warm-up


Box Jumps in series

 - 14"-18"-24"
 - 2 x 6

8 minutes (EDT) - 5 sets of each
 - Squat @ 245#x 5
 - Press @ 115# x 5

5 minutes Rest

8 minutes (EDT) -  5 sets of each
 - Dip + 14kg x 5
 - Rock Ring Pullup x 5

Couple of horseshoes and 60d nails bent to practice for a show next weekend.

ave HR 119
max HR 164

Sunday - Sept. 14

Trail Run w/ Kilo at Wooster Memorial Park
 - 1.8 mile, hiked first 0.3 miles
 - 9 minute mile pace
 - Total time 17:46 

Friday - Sept. 12

Mountain Bike at Vultures Knob
 - 1 hour 19 minutes
 - 6.82 miles