Sunday, February 19, 2017

Sunday - Feb. 19

Ashland University Indoor triathlon

Pool Swim - 20 minutes
 - 900 yards
 - 2:13/100yds pace

Indoor Spin bike - 20 minutes
 - distance 7.2
 - aveHR 150
 - maxHR 170
 - resistance was so low on the bikes, my cadence was 125-150, very challenging to get the heart rate up to threshold

Treadmill - 20 minutes
 - started at 7.5 mph and gradually increased to 10.0 at the finish
 - distance 2.78
 - aveHR 158
 - maxHR 171
 - could have sped up sooner but was still very happy

I can definitely tell I've trained myself for a longer race.  I was just starting to get warmed up before we changed over.  Regardless, I felt very strong after the last couple of days training. Legs are tired and ready for a rest day with stretching and foam rolling.

Saturday, February 18, 2017

Saturday - Feb. 18

Road Bike w/ Shawn and John
 - 56.56 miles
 - 3:19:14
 - 17.0 ave mph
 - aveHR 140
 - maxHR 162
 - felt solid, last 10 miles the legs started feeling flat but was still spinning well. Tremendous average speed for this route so early in the year. Fitness continues to improve.

Friday, February 17, 2017

Friday - Feb. 17

Road Run
 - return to the gym from dropping the car off for an oil change
 - 2.04 miles
 - 16:03
 - aveHR 157
 - maxHR 172

After Work...

Trail Run w/ Kilo and 3 others
 - Wooster Memorial Park (50k course lap)
 - 7.56 miles
 - 1:13:29
 - 9:42 pace
 - 1001' of gain
 - aveHR 164
 - maxHR 178
 - McPhillips really helped push the pace for the rest of us. Happy Kilo and I kept up as well as we did.


Thursday, February 16, 2017

Thursday - Feb. 16

KB Snatch set
 - 10 minutes
 - 24kg
 - 14 rpm
 - aveHR 124
 - maxHR 143
 - definitely the lowest RPE for this weight and pace

Clients and Lunch.....

KB LongCycle set
 - 10 minutes
 - 16kg
 - 10 rpm
 - aveHR 128
 - maxHR 161

Wednesday, February 15, 2017

Wednesday - Feb. 15

Road Bike indoor trainer
 - 60:10 minutes
 - distance 22.6
 - cadence 84
 - aveHR 131
 - maxHR 151
 - went up one gear today.  Happy to keep cadence and HR steady.

Tuesday, February 14, 2017

Tuesday - Feb. 14

Burpee/Pullup pyramid to max
 - run 20yds. down/back
 - burpee x1 / pullup x1
 - 1 to 11

After Work....

Trail run w/ Kilo
 - Wooster Memorial Park
 - 2.43 miles
 - 21:37
 - 184' of gain
 - aveHR 151
 - maxHR 169
 - short and sweet after Saturday's long run. 7 miles Friday will be next.

Monday, February 13, 2017

Monday - Feb. 13

KB LongCycle
 - 10 minutes
 - 16kg
 - 10 rpm
 - aveHR 109
 - maxHR 139

Bench Press @ 215# (max reps): 15
Pullups (max): 20
Situps (2 minutes): 71
Push-ups (2 minutes): 55+13

After Lunch and clients....

Road Bike indoor trainer
 - 60:10 minutes
 - distance 20.3
 - cadence 85
 - aveHR 131
 - maxHR 149

Rolling Thunder play with Brandon
 - successful with 110kg plus pin/handle on left.  Just hovered with right.
 - failed at 115kg, slight hover