Friday, February 5, 2016

Friday - Feb. 5

Kettlebell Snatch set
 - 10 minutes, single arm switch
 - 16kg
 - 22 rpm

Treadmill Jog
 - 3.0 miles
 - 5.7 mph, 2% grade
 - aveHR 143
 - maxHR 150
 - Total time 32 minutes

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

Later in the afternoon.....

Ab SuperSet x2
 - situp x40
 - 4-way crunch x40
 - leg lever x40
 - flutter kick x50
 - 1/2 situp x40

8-count Burpee x15

Max Pushup in 2 minutes: 85
Max Situp in 2 minutes: 68
Max Pullup: 16

30# weight vest for 1 hour

Thursday, February 4, 2016

Thursday - Feb. 4

Played with the 3" FBBC Crusher
 - worked up to 72kg + whatever the pin and handle weigh
2.5" FBBC Crusher
 - worked up to 95kg+, 100kg was no go today.  Will play around again next week sometime.

Swim
 - 200yds warm-up
 - 15 x 100yds. on 7 breathes rest between
 - each 100yds. between 2:10-2:20
 - 7 breathes equaled 10-13sec.

3-mile Treadmill Run
 - 2% grade
 - 1st mile at 5.7 mph
 - 1/4 mile at 7.8 mph
 - 1/4 mile at 5.7 mph
 - 1/4 mile at 7.8 mph
 - 1/4 mile at 5.7 mph
 - 1/8 mile at 8.2 mph
 - 1/8 mile at 5.7 mph
 - 1/8 mile at 8.2 mph
 - 1/8 mile at 5.7 mph
 - 1/8 mile at 8.2 mph
 - 1/8 mile at 5.7 mph
 - 1/8 mile at 8.2 mph
 - 1/8 mile at 5.7 mph
 Total Time: 28:30

Wednesday, February 3, 2016

Wednesday - Feb. 3

Pullups
 - regular 2x7
 - reverse 2x7
 - close 2x7
 - wide 2x7
 - neurtal 2x7

Pushups
 - regular 2x15
 - close 2x10
 - wide 2x15
 - dive bomber 2x15

Dips 2x15
Arm Haulers 3x30
8-count burpee x15

Neck exercises x25

Ab SuperSet x2
 - situp x40
 - 4-way crunch x40
 - leg lever x40
 - flutter kick x50
 - 1/2 situp x40

Treadmill Jog
 - 4.0 miles
 - 5.7 mph, 2% grade
 - aveHR 148
 - maxHR 159
 - Total time 42:30 minutes

Tuesday, February 2, 2016

Tuesday - Feb. 2

Indoor Bike Trainer
 - 30-minute Lactate Threshold test

10 minutes warm-up
Start of 30-minute test
 - first 10-minutes aveHR 140 (ave wattage 172)
 - final 20-minutes aveHR 156 (ave wattage 209)
10 minutes cooldown

Totals
 - Time: 50 minutes
 - aveHR 150
 - maxHR 167
 - ave watts 197
 - ave cadence 85

From this test the final 20-minutes average HR is a very good estimate of my lactate threshold on the bike.  So for me, 156 bpm.  This will now breakdown into new training zones based on this outcome.  As fitness improves, I should see my ave total wattage increase first and then my lactate threshold increase later.

Bike Training Zones:
 Zone 1   under 126 (active recovery)
 Zone 2   126-138    (aerobic threshold)
 Zone 3   139-145    (tempo)
 Zone 4   146-155    (sub-lactate threshold)
 Zone 5a   156-159  (lactate threshold)
 Zone 5b   160-164  (aerobic capacity)
 Zone 5c   165+       (anaerobic capacity)

Running lactate threshold is said to be about 10 bpm above the bike, putting me at 166.

Running Training Zones:
 Zone 1   under 142 (active recovery)
 Zone 2   143-151    (aerobic threshold)
 Zone 3   152-158    (tempo)
 Zone 4   159-165    (sub-lactate threshold)
 Zone 5a   166-169  (lactate threshold)
 Zone 5b   170-176  (aerobic capacity)
 Zone 5c   177+       (anaerobic capacity)

Testing an training zone information from Joe Friel's 'Total Heart Rate Training'

Monday, February 1, 2016

Monday - Feb. 1

Pullups
 - regular 2x7
 - reverse 2x7
 - close 2x7
 - wide 2x7
 - neurtal 2x7

Pushups
 - regular 2x15
 - close 2x10
 - wide 2x15
 - dive bomber 2x15

Dips 2x15
Arm Haulers 3x30

Neck exercises x25

Ab SuperSet x2
 - situp x40
 - 4-way crunch x40
 - leg lever x40
 - flutter kick x50
 - 1/2 situp x40

Treadmill Jog
 - 1.5 miles
 - 7.0 mph, 2% grade
 - aveHR 155
 - maxHR 166
 - 13:00
 - 1.5 miles
 - 5.7 mph, 2% grade
 - aveHR 149
 - maxHR 159
 - Total distance 3.0 miles
 - Total time 28:48 minutes

Later in the afternoon.....

Seated Calf Raise
 - various sets of 6 @ 70#
 - the seated calf raise is the one exercise that seems to keep my plantar fascists at bay. 

Sunday, January 31, 2016

Saturday - Jan. 30

Road ride with the Bikewerks cycling team
 - category 2 riders (cat 5 is beginner, cat 1 is just below Le Tour de France)

I finished 41.79 miles but forgot to restart my gps a couple of times and feel I probably totaled 45.  Regardless, I managed to bearly hang onto these guys for the first 25 miles from Wooster to Ashland. I equate the pace as they were all in Zone 1 while I was in Zone 4-5.

MaxHR 177
aveHR 142
Ave watts 178
Total time 2 hours 42 minutes
Ave speed 15.5mph
Elevation gained 2017ft.

Overall a great first day outside riding and a humbling one. These guys are good at what the do and it inspires me to keep training and go back for more.

Friday, January 29, 2016

Friday - Jan. 29

Treadmill
 - 4 miles
 - 5.6 mph, 2%grade
 - 43 minutes
 - aveHR 147
 - maxHR 157

Seated Calf Raise
 - 6 x 45, 70, 105, 105, 105#