Monday, October 16, 2017

Saturday - Oct. 14

Vultures Knob Malevolent Team Challenge mountain bike race
 - myself, Josie and Jim, Joe had to drop so we rode as a 3-person team

1) A mashed up cross country loop
 - some parts forward, some backwards, some repeated, more climbing
 - 7.83 miles
 - 57:02
 - 1178' of climbing
 - aveHR 151
 - maxHR 178

2) Downhill course
 - 0.54 miles
 - 2:02
 - aveHR 150
 - maxHR 164

3) Hill Climb Time Trial
 - 0.52 miles
 - 4:15
 - 200'
 - aveHR 157
 - maxHR 169

4) Short Track (~1-mile loops) with a sweater change between teammates
 - 4 laps each since we were a team of 3, everyone else had a full team of 4
 - ~ 5 minutes per lap

A fun way to finish off the mtb race season.

Friday, October 13, 2017

Thursday - Oct. 12

After Work....

Trail Run
 - Wooster Memorial Park
 - 3.89 miles
 - 42:04
 - 10:49 pace
 - aveHR 149
 - maxHR 179

Thursday, October 12, 2017

Wednesday - Oct. 11

De-Load Week

Bench Press (275# max)
 5x 125, 135, 150, 165, 180#

Pullups - 1x5 each (2" bar)
 - regular
 - reverse
 - close
 - wide
 - neutral

Ring Row x10

Pushup x20
Close Pushup x12
Wide Pushup x12
DiveBomber x8

Hanging Knee Raise
 3x 15

After Work.....

Trail Run w/ Kilo
 - Wooster Memorial Park
 - 3.92 miles
 - 45:06
 - 11:30 pace
 - aveHR 140
 - maxHR 172

Wednesday, October 11, 2017

Tuesday - Oct. 10

Trail run w/ Kilo
 - Wooster Memorial Park
 - 3.28 miles
 - 30:53
 - 9:25 pace
 - aveHR 154
 - maxHR 184

Tuesday, October 10, 2017

Monday - Oct. 9

De-Load Week

Squat (300# max)
 5 x 135, 150, 165, 180#
 5x 195#

Dollie leg curl
 x 10, 10
Seated Calf Raise
 - 5x 45, 70, 70#

Abs x1
 - situp x30
 - 4-way crunch x30 each
 - swiss ball crunch x30
 - leg levers x30
 - 4-count flutter x20
 - plank - 60sec.

Wednesday, October 4, 2017

Wednesday - Oct. 4

Bench Press (275# max)
 10x 45#
 8x 135#
 5x 185#
 3x 200, 210#
 8+ @ 220# x 10

Pullups - 2x7 each (2" bar)
 - regular
 - reverse
 - close
 - wide
 - neutral

Ring Row - 2x10
Renegade Row @32kg - 2x10(r/l)

Clients......

Pushup 2x20
Close Pushup 2x12
Wide Pushup 2x12
DiveBomber 2x8

Hanging Knee Raise
 3x 15

Dropped the kettlebell set today.  Feeling tired and fatigued.

Tuesday - Oct. 3

After Work....

Trail run w/ Kilo
 - Wooster Memorial Park
 - 3.89 miles
 - 46:09
 - 11:51 pace
 - aveHR 137
 - maxHR 168