Monday, February 18, 2019

Monday - Feb. 18

Indoor Bike trainer at home
 - 30 minutes
 - aveW 225
 - aveHR 123
 - maxHR 136

Saturday - Feb. 16

Tabletop and Phelps Mountains
 - Adirondack High Peaks
 - 13.0 miles
 - 8:03:26
 - 3886 ft. of elevation
 - aveHR 111
 - maxHR 156

Great weather and views from the top this trip.  We were the first to arrive at the Tabletop trail junction and I had the pleasure of breaking trail through 15" of fresh snow for 3/4 of a mile before being caught by another party who took over for the remaining 1/4-mile to the summit.  Not as bad as some of the horror stories I've heard but it made for a good adventure.

Thursday, February 14, 2019

Thursday - Feb. 14

Trail Run w/ Ben (meeting on the move)
 - Wooster Memorial Park
 - 4.63 miles
 - 43:41
 - 9:27 pace
 - 387 ft. of elevation
 - aveHR 146
 - maxHR 165

Wednesday - Feb. 13

De-Load....

Treadmill
 - 10 minutes
 - 2.0% incline and 7.0 mph
 - 1.15 miles
 - aveHR 134
 - maxHR 147

3x 20
 - KB Bench @ 16kg
 - Wide Fat Gripz Pulldown @ 85#
 - FatGripz Lat. Raise  @ 5#

Client.....

3x 20
 - FatGripz DB Curl @ 15#
 - Rope-Pushdown @ 45#
 - MedBall Twist @ 12#

Bench Press
 10x 45, 135, 145, 155#
Pullup - 2" bar
 x5, 5, 5, 5
Decline Situp @ #2
 x15, 15, 15, 15

#2 Incline DB w/ FatGripz
 10x 45, 45, 45#
Reverse Grip Pullup - 2" bar
 x5, 5, 5
Ab Wheel
 x6, 6, 6

Dips
 x10, 10
Neutral Grip Pullup - 2" bar
 x5, 5
Floor Crunch
 x20, 20

Lunch, Clients....

After Work....

Indoor Bike trainer
 - 61 minutes
 - aveW 171
 - aveHR 106
 - maxHR 117

Wednesday, February 13, 2019

Tuesday - Feb. 12

De-Load week.....

Treadmill
 - 10 minutes
 - 2.0% incline and 7.0 mph
 - 1.15 miles
 - aveHR 136
 - maxHR 148

Warm-up lifts
3x20
 - Leg Curl @ 30#
 - Air Squat
 - 2-arm Swing @ 24kg

Squat
 10x 45, 135#
 3x 10 @ 175#

RDL
 10x 50, 60, 60kg

Seated Calf Raise
 6x 45, 80, 105, 105#

Wrist Roller
 x24, 28, 28, 32kg

Lunch....

After Work.....

Indoor Bike Trainer at home
 - 40 minutes
 - aveW 170
 - aveHR 107
 - maxHR 115

Monday, February 11, 2019

Sunday - Feb. 10

Hike w/ Josie and pups
 - Mohican State Park
 - 4.63 miles
 - 1:45:46
 - 646 ft. of elevation
 - aveHR 89
 - maxHR 123
 - exploring some bridle trails that will be used during one of Josie's half marathons in March

Saturday - Feb. 9

Trail and gravel roads Run
 - Bob Hunter's property for a group training run on the Big Backyard course we'll be using in May
 - 17.0 miles
 - 3:03:02
 - 10:45 pace
 - 1634 ft. of elevation
 - aveHR 140
 - maxHR 161