Wednesday, May 22, 2019

Tuesday - May 21

After Work....

Mountain Bike
 - Vultures Knob
 - 12.5 miles
 - 1:38:53
 - 1598 ft. of elevation
 - HR monitor battery died
 - 3 minute PR over this same route from last week.  Felt very good and fluid on the trails.  Very happy my bike handling skills are returning.  This will help immensely on the 1st with saving energy over 100-miles.

Tuesday, May 21, 2019

Monday - May 20

Indoor Bike trainer at home
 - 61 minutes
 - aveW 205
 - aveHR 132
 - maxHR 140

Lunch, Clients.....

Monday, May 20, 2019

Saturday - May 18

Sorinex Summer Strong 12

Circuit w/ Robo
5 Rounds
 - KB Farmers carry - 120 and 130# bells
 - backwards chain drag - one chain each hand
 - Sandbag Shoulder ~80#
 - about 25-30 yds of each with a run back to get the next item
 - rested while Robo worked

Circuit #2 with Robo
 1,2,3,4,5,6,7,8,9,10
 - CenterMassBell burpee press @ 35#

Circuit with Robo and Terence
 10 Rounds
 - 5 pullups
 - 10 CenterMassBell thrusters @ 35#

Thursday, May 16, 2019

Thursday - May 16

Brute Force sandbag workout
4 Rounds
 - 50m Bear Crawl @ 82#
 - 40x Air Squat
 - 30x Flutter Kick
 - 20x Sandbag Burpee @ 82#
Total Time: 29:28

Clients, Lunch, Clients.....

Road Run
 - 5.07 miles
 - 40:14
 - 7:56 pace
 - 180 ft. of elevation
 - aveHR 162
 - maxHR 180

Wednesday - May 15

After Work....

Mountain Bike
 - Vultures Knob
 - 12.9 miles
 - 1:42:04
 - 1617 ft. of elevation
 - 7.58 aveMPH
 - aveHR 154
 - maxHR 173

Wednesday, May 15, 2019

Tuesday - May 14

Brute Force sandbag workout
 - 6 rounds @ 82# bag
 - alternating step back lunge x10 (r/l) - bag on one shoulder
 - mountain climbers x20 (r/l)
 - Sandbag bent over row x20
Total Time: 16:03

After Work.....

Indoor bike trainer at home
 - 66 minutes
 - aveWatts 174
 - aveHR 122
 - maxHR 135

Tuesday, May 14, 2019

Monday - May 13

Treadmill
 - 30 minutes
 - 2.0% incline and 7.5 mph
 - 3.73 miles
 - aveHR 160
 - maxHR 170

Clients....