Thursday, July 27, 2017

Thursday - July 27

Mountain Bike w/ James
 - Vultures Knob plus the roads to/from home
 - 1:26:05
 - 14.54 miles
 - aveHR 135
 - maxHR 171




Wednesday, July 26, 2017

Wednesday - July 26

Road Bike - return from car oil change drop-off
 - 2.07 miles
 - 8:47
 - aveHR 132
 - maxHR 151

Seated Calf Raise
 5x 45, 70, 95, 105, 115, 115#

Clients and Lunch.....

Road Bike - pickup for car oil change
 - 2.12 miles
 - 7:22
 - aveHR 116
 - maxHR 136

Still tired from the weekend.  

Tuesday - July 25

Dynamic Warm-up / Jump Rope 2 minutes

Agility Ladder

Overhead Squat
 - 10x 20kg

Barbell Clean + Jerk
(full squat catch)
 - 20reps daily max limit
 1x 40, 45, 50, 55, 60kg
 1x 65, 65, 70, 70, 75kg
 1x 75, 80, 80, 85, 85kg
 1x 85, 85, 85, 85, 85kg

After Work....

Trail run w/ friends and pups
 - Wooster Memorial Park
 - sprint the uphills, walk the rest
 - 4.03 miles
 - 1:13:21
 - aveHR 104
 - maxHR 167

Tuesday, July 25, 2017

Sat.-Sun. July 22-23

25-Hours of Vultures Knob
 - team of 4
 - started at noon Saturday after an hour thunderstorm rain delay. Finished at 1pm Sunday.
 - the course was ridden in reverse direction after 1am.
 - I completed 5 total laps

Saturday
 Lap 1
 - 6.67 miles
 - 49:43
 - 8.0 ave mph
 - aveHR 154
 - maxHR 172
 - crashed hard on my right shoulder due to the slick course.  Happy no major damage.

Lap 2
 - 6.59 miles
 - 50:38
 - 7.8 ave mph
 - aveHR 156
 - maxHR 172

Sunday
 Laps 3+4 in reverse direction (2:15am start)
 - we did double laps at night to give everyone a bit more sleep
 - 13.93 miles
 - 2:15:59
 - 6.1 ave mph
 - aveHR 130
 - maxHR 158

Lap 5 in reverse direction
 - 6.94 miles
 - 1:03:55
 - 6.5 ave mph
 - aveHR 136
 - maxHR 162

Great time had by all even with the wet conditions.  18 total laps as a team.  

Friday, July 21, 2017

Thursday - July 20

Dynamic Warm-up / Jump Rope 2 minutes

Strongman circuit
 - day early so I can have a rest day tomorrow before the weekends 25-hour team mountain bike race.

10 Rounds on 1:30 clock
 - Sandbag Carry - down/back 10yds. @ 200#
 - Double DB Clean/Squat/Press @ 50# x5
 - this was very challenging, but 'fun'

After Work....

Open Water swim
 - Killbuck Lake
 - 46:39
 - 1.2 miles
 - aveHR 145
 - maxHR 160
 - warm in a full wetsuit but those are the rules for the lake.  Felt relaxed and good for the first swim since the ironman.

Wednesday, July 19, 2017

Wednesday - July 19

KB Long Cycle
 - warm-up:
 - 2 minutes, 8 rpm, 12kg
 - 2 minutes, 8 rpm, 16kg

Main Set
 - 10 minutes
 - 20kg
 - 8 rpm
 - warm and humid but completed smoothly.  Mental demons heavier than the weights.

Seated Calf Raise
 5x 45, 70, 95, 105, 115, 115#

Hangboard - 10 minute sequence.
 - 15 sec. hang Jug
 - 1x pullup Round Sloper
 - 10 sec. hang Medium edge
 - 15 sec. hang w/ 3 shrugs Pocket
 - 20 sec. hang w/ 2 pullups Large edge
 - 10 sec. hang Round Sloper w/ 5 knee raise Pocket
 - 4 pullups Large edge
 - 10 sec. hang Medium edge
 - 3 pullups Jug
 - hang as long as possible -Round sloper 40 sec.

Legs held in the forward position definitely makes a difference.  I had read that it is much more specific to climbing to hold in this hollowed position than legs bent 90 degrees behind.  Very noticeable on the pullups and I will continue in this style.

Tuesday - July 18

Legs needed the day off yesterday.  Still not 100% but not as tight and having the fullness feeling they did yesterday.

Dynamic Warm-up / Jump Rope 2 minutes

Agility Ladder

Overhead Squat
 - 10x 20kg

Barbell Clean + Jerk
(full squat catch)
 - 20reps daily max limit
 1x 40, 50, 60, 65, 65kg
 1x 70, 70, 70, 75, 75kg
 1x 75, 80, 80, 80, 80kg
 1x 85, 85, 85, 85, 85kg

After Work....

Trail run w/ friends
 - Wooster Memorial Park
 - 4.03 miles
 - 48:34
 - pace 12:03
 - aveHR 143
 - maxHR 172