Wednesday, October 1, 2014

Wednesday - Oct. 1

Elliptical
 - 45 minutes
 - level 6 of 20, cross training 1

ave HR 126
max HR 146

Tuesday, September 30, 2014

Tuesday - September 30

Erg - 5 minutes
 - 1335 m
 - 1:52.3 ave500m

Dynamic Warm-up


Box Jump Series

 - 14-18-24-30"
 - 2 x 6

15 minutes (EDT) - 11 sets of squat, 10 of press
 - Squat @ 245#x 5
 - Press @ 115# x 5

5 minutes Rest

15 minutes (EDT) - 10 sets of each
 - Dip + 14kg x 5
 - Rock Ring Pullup x 5


5 minutes Rest

12 minutes (EDT) - 7 sets of each
 - Pistol x 3 (r/l)
 - Exercise Ball Leg Curl x 6 (r/l)
 - Lat. Raise @ 15# x 6

Toes-to-Bar (tempo 4-1-4)
 - 4 x 4

Total time: 1 hour 32 minutes

ave HR 127
max HR 160

Monday, September 29, 2014

Monday - September 29

Road Run
 - 2.34 miles
 - 19 minutes 30 seconds
 - ave speed 7.21 mph

ave HR 159
max HR 181

Friday - September 26

Mountain Biking w/ Kilo
 - Vulture's Knob
 - 5.21 miles
 - 55 minutes

ave HR 136
max HR 171

Thursday, September 25, 2014

Thursday - Sept. 25

Erg - drag factor #3
 - 5 minutes
 - 1392m
 -  1:47.8 ave/500m

Dynamic WU

Band Resisted Side shuffle
 - 2 x 4(r/l) - 5 yds. back and forth fast

15 minutes (EDT) - 11 sets of Lunges, 10 sets of Incline 
 - Incline DB Bench @ 75# x 5
 - Lunge @ 105# x 5 (r/l)

5 minutes Rest

15 minutes (EDT) -  11 sets of each 
 - Reverse Hyper @ 70# x 8
 - Body Rows on Rings x 5

5 minutes Rest

12 minutes (EDT) - 9 sets of each 
 - Seated Calf Raise @ 70# x 6 (r/l)
 - DB Curl @ 35# x 6
 - DB Skull Crusher @ 30# x 6

Ab Wheel
 - 2 x 20
Floor Ab circuit
 - 6 positions x 35 reps each
Sledgehammer @ 8#
 - 1/2 of handle, 3/4, Full length x 1

ave HR 117
max HR 159

Total Time: 1 hour 37 minutes

Body felt swollen and sore to start.  Felt great once warmed up and numbers show the same.  Base conditioning continues to improve.  Very excited to see where it all goes.

Wednesday, September 24, 2014

Wednesday - Sept. 24

Light Cardio

Definitely pumped legs after yesterday.  I believe it is residual from the long ride on Sunday plus yesterdays training.  Goal was to run the road but at a slow trot, want/need the impact training of running but managing fatigue.  Went right to the elliptical after the run, no rest.

Run
 - 1.79 miles
 - 15 minutes 16 seconds
ave HR 145
max HR 167

Elliptical
 - 30 minutes
 - cross train #1, level 5 of 20
ave HR 122
max HR 132

Tuesday, September 23, 2014

Tuesday - Sept. 23

Erg - 5 minutes
 - 1311 m
 - 1:54.5 ave500m

Dynamic Warm-up


Hurdle Jumps

 - 12" x 6
 - str./lat./str. x 4 each

15 minutes (EDT) - 10 sets of each, felt really solid in this series
 - Squat @ 245#x 5
 - Press @ 115# x 5

5 minutes Rest

15 minutes (EDT) - 10 sets of each
 - Dip + 14kg x 5
 - Rock Ring Pullup x 5


5 minutes Rest

12 minutes (EDT) - 6 sets of each
 - Pistol x 3 (r/l)
 - Exercise Ball Leg Curl x 6 (r/l)
 - Lat. Raise @ 12.5# x 6

Toes-to-Bar (tempo 4-1-4)
 - 4 x 4

Total time: 1 hour 36 minutes

ave HR 120
max HR 157