Monday, March 30, 2015

Weekend

Saturday

CycleOps bike trainer
 - 2 hours continuous

Hiked Wooster Memorial Park
 - 1 hour, 20 minutes


Sunday

Bouldering
 - 1 hour

Friday, March 27, 2015

Friday - March 27

Climbing wall traverses.
 - emphasis on quiet feet/hands and smooth movements, finding relaxed balance and stability on each hold before moving. 

Thursday, March 26, 2015

Thursday - March 26

De-Load Week

Erg - 5 minutes
 - drag factor #4
 - 1263m
 - 1:58.7 ave500m

Dynamic Warm-up / Foam Roller

Fr. Squat
5 x 60, 70, 80, 90, 95kg

Pulldown
 10 x 80, 100, 120#

Incline DB Press
 10 x 50, 60, 60#


Wednesday, March 25, 2015

Wednesday - March 25

Erg - 5 minutes
 - drag factor #4
 - 1188m
 - 2:06.3 ave500m

Dynamic Warm-up / Foam Roller

Press
5 x 30, 40, 45, 50, 55kg

DB Row
 10 x 50, 60, 60#

Straight Bar Curl
 10 x 45, 65, 65#

Seated Calf Raise
 10 x 45, 70, 70#


Tuesday, March 24, 2015

Tuesday - March 24

De-Load Week

Cardio

Treadmill
 - 15 minutes
 - 5.6 mph, 1.0% grade
 - 1.4 miles

Recumbent Bike
 - 15 minutes
 - Level 6/20
 - 3.6 miles

Monday, March 23, 2015

Monday - March 23

De-Load Week

Erg - 5 minutes
 - drag factor #4
 - 1270m
 - 1:58.1 ave500m

Dynamic Warm-up / Foam Roller

Squat
5 x 60, 80, 100, 108, 115kg

DB Curls
 10 x 25, 30, 35#

Pushups (3-1-3 tempo)
 x 10, 10, 10

Weekend

Telemark skiing at Mt. Snow, Vermont

We had great snow and weather.  Tried our best to ski every run they had, only missed the one double black diamond and 2-3 of their green slopes.  After the lifts closed at 4pm, we hiked up for one last run of the day with the entire mountain to ourselves.  Truly a great experience.