Thursday, May 5, 2016

Thursday - May 5

10 SuperSets
 - 1000m Row, drag #6 (3:19.2, 3:24.9, 3:24.3, 3:23.1, 3:23.4, 3:24.1, 3:22.8, 3:23.1, 3:21.9, 3:18.7)
 - 20 pushups
 - 20 decline situps #1

Pullups x2, 4, 6, 8, 10
 - regular
 - reverse
 - close
 - wide

Arm Haulers
 - 2 x 75

Wednesday, May 4, 2016

Wednesday - May 4

Front Squat (off 110kg max)
 5 x 60, 72kg
 5 x 83kg
 3 x 94kg
 1+ @ 105kg x 3

Trap Deadlift (off 230kg max)
 5 x 75, 125, 150kg
 5 x 173kg
 3 x 196kg
 1+ @ 219kg x 2

Road Run
 - 2.9 miles
 - 23:33
 - 7:47 pace
 - aveHR 148
 - maxHR 168

Seated Calf Raise
 5 x 45, 70, 105, 115, 130, 130#

Tuesday, May 3, 2016

Tuesday - May 3

Kettlebell Snatch set
 - 20kg
 - 10 minutes, single arm switch
 - 22 rpm
 - only used minimal chalk on the hands, none on the kb.  This definitely challenged the grip during the last minute on each arm, but maintained pace with diligent focus.

Swim
 - 200 yard warm-up (4:09)
 - rest 2:00
 - 100(2:11)/200(4:25)/300(6:48)/400(8:03) @ 20 sec. rest
 - 4:45 rest - talking about my swim stroke with local tri coach
 - 400(9:04)/300(6:50)/200(4:28)/100(2:09) @ 20sec. rest
 - from talking with Shawn, I need to increase my arm turnover rate and do a better job of fully exhaling underwater.  I'll be hiring his instruction after the half-ironman for sure.  We also spoke about not changing up too much with only 2 months to go.  I'll be slow (but will survive) the swim this year.

Later in the evening after work........

Road Bike
 - 16.7 miles
 - 51:57
 - ave cadence 94
 - aveMPH 19.3

Transition Time: 2:58

Road Run
 - 0.9 miles
 - 7:32 (shoe came untied and stopped to re-tie)
 - 7:42 pace

Monday, May 2, 2016

Monday - May 2

20 SuperSets - on 2 minute interval (40 minutes total)
 - Close Pushup x10
 - Situp x7
 - Pushup x10
 - Reverse Crunch x7
 - Wide Pushup x10
 - 1/2 Situp x7

Road Run
 - 4.1 miles
 - 32:36
 - 7:54 pace
 - aveHR 154
 - maxHR 174
 - really felt strong running today

Break for lunch....

Pullups x16, 14, 12
Dips x25, 20, 15


Saturday, April 30, 2016

Saturday - April 30

Road Bike
 - 56.26 miles
 - 3:18:17
 - aveMPH 17.2
 - ave cadence 82
 - 3392 ft. of elevation gained
 - heart rate strap battery died on the ride, about mile 25.
 - felt good to get a longer ride in. I wasn't trying to push the pace. I successfully used HammerGels to maintain steady energy throughout the ride, I consumed a shot about every 45 minutes.

Friday, April 29, 2016

Friday - April 29

Pullups x 2, 4, 6, 8, 10
 - regular
 - reverse
 - close
 - wide

Arm Haulers
 - 2 x 75

Neck Exercises
 2 x 50

Lunch Break......

20 SuperSets
 - Situp x10
 - Pushup x10
 - V-up x10
 - Close Pushup x10
 - Leg Lever x10
 - Hindu Pushup x10

Thursday, April 28, 2016

Thursday - April 28

Front Squat (off 110kg max)
 5 x 55, 66kg
 3 x 77kg
 3 x 88kg
 3+ @ 99kg x 5

Trap Deadlift (off 230kg max)
 5 x 75, 115, 138kg
 3 x 161kg
 3 x 184kg
 3+ @ 207kg x 4

Road Run
 - 7.1 miles
 - 59:31
 - 8:22 pace
 - best this has ever felt along with time/pace PR's.

Seated Calf Raise
 5 x 45, 70, 105, 115, 130, 130#