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

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 - 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 - 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 - 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

Sunday - Sept. 21

Road Bike - Wooman Ride
 - 48.24 miles
 - 3 hours 19 minutes

ave HR 126
max HR 177


Climbed indoors later in the day.  Felt strong but did not push my climbing limits, 9 routes

Friday - Sept. 19

Mountain Bike
 - 2.89 miles
 - 36 minutes
 - left crank arm fell off, bolts stripped.  Still good to be outdoors.

Thursday - Sept. 18

Erg - drag factor #3
 - 1288m
 -  1:56.4 ave/500m

Dynamic WU

Agility Ladder

8 minutes (EDT) - 5 sets of each - easy

 - Incline DB Bench @ 75# x 5

 - Lunge @ 95# x 5 (r/l)

5 minutes Rest

8 minutes (EDT) -  5 sets of each - easy

 - Reverse Hyper @ 70# x 8

 - Body Rows on Rings x 5

5 minutes Rest

6 minutes (EDT) - 4 sets of each - easy

 - Single Leg Calf Raise + 8kg 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 30 reps each

Sledgehammer @ 8# (2/3 of handle)

 - Internal/External - 3 x 3 (r/l)

ave HR 110
max HR 151

Wednesday - Sept. 17

Road Run
 - 1.71 miles
 - 13 minutes 24 seconds

ave HR 163
max HR 178

Reading the heart rate monitor afterwards was humbling.  I have a long way to go to get back to my old self, but I do feel better already.  Need to maintain the consistency.

Tuesday - Sept. 16

DeLoad week
 - reducing volume by ~50%

Erg - 5 minutes

 - 1256 m

 - 1:59.5 ave500m

Dynamic Warm-up

Box Jumps in series
 - 14"-18"-24"
 - 2 x 6

8 minutes (EDT) - 5 sets of each
 - Squat @ 245#x 5
 - Press @ 115# x 5

5 minutes Rest

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

Couple of horseshoes and 60d nails bent to practice for a show next weekend.

ave HR 119

max HR 164

Sunday - Sept. 14

Trail Run w/ Kilo at Wooster Memorial Park
 - 1.8 mile, hiked first 0.3 miles
 - 9 minute mile pace
 - Total time 17:46 

Friday - Sept. 12

Mountain Bike at Vultures Knob
 - 1 hour 19 minutes
 - 6.82 miles

Thursday - Sept 11

Erg - drag factor #5
 - 1256m
 -  1:59.5 ave/500m

Dynamic WU

Multi -directional hurdle jumps to sprint x 6
Side hurdle steps to sprint x 4 (r/l)

15 minutes (EDT) -  10 sets of each

 - Incline DB Bench @ 75# x 5

 - Lunge @ 95# x 5 (r/l)

5 minutes Rest

15 minutes (EDT) -   12 sets of Rows, 11 of Rev. Hyp.

 - Reverse Hyper @ 50# x 8

 - Body Rows on Rings x 5

5 minutes Rest

12 minutes (EDT) - 8 sets of each

 - Single Leg Calf Raise + 8kg x 6 (r/l)

 - DB Curl @ 35# x 6

 - DB Skull Crusher @ 30# x 6

Ab Wheel

 - 3 x 20
Floor Ab circuit
 - 6 positions x 30 reps each

Sledgehammer @ 8# (3/4 of handle)

 - Internal/External - 4 x 5 (r/l)

ave HR 117
max HR 154

Total Time: 1 hour 45 minutes

Wednesday - Sept. 10

Zone 1 cardio

Elliptical
 - 45 minutes
 - Level 5 of 20, cross training 3

ave HR 122
max HR 137

Tuesday - Sept. 9

Erg - 5 minutes

 - 1188 m

 - 2:06.3 ave500m

Dynamic Warm-up

Hurdle Jumps -12"

 - 4 x straight/lateral/straight

15 minutes (EDT) - 9 sets of each
 - Squat @ 235#x 5
 - Press @ 115# x 5

5 minutes Rest

15 minutes (EDT) -  9 sets of each
 - Dip + 14kg x 5
 - Rock Ring Pullup x 5

Total time - 1 hour 11 minutes

ave HR 127

max HR 161

headache

Monday - Sept. 8

Road Bike
 - 1 hour 35 minutes
 - about 25 miles (computer zeroed 40 minutes into ride)
 - Did a fair number of hill climbs on this ride

Friday - Sept. 5

Erg - drag factor #5
 - 1202m
 - 2:04.7 ave/500m

Dynamic WU

Agility Rings
 - Double Leg x 6
 - Single x 6

15 minutes (EDT) -  10 sets of each

 - Incline DB Bench @ 70# x 5

 - Lunge @ 95# x 5 (r/l)

5 minutes Rest

15 minutes (EDT) -  10 sets of each

 - 45 degree Back Ext. + 10# x 8

 - Neutral Grip Pull-up + 8kg x 5

5 minutes Rest

12 minutes (EDT) - 8 sets of each

 - Single Leg Calf Raise + 8kg x 6 (r/l)

 - Preacher Curl @ 80# x 6

 - Triceps Pushdown @ 80# x 6

Ab Wheel

 - 3 x 20
Floor Ab circuit
 - 6 positions x 30 reps each

Sledgehammer @ 8# (somewhere in the middle of handle)

 - Internal/External - 3 x 10 (r/l)

ave HR 123
max HR 167

Total Time: 1 hour 45 minutes

Wednesday - Sept. 3

Zone 1 Cardio
 - elliptical
 - 45 minutes, level 5 of 20
 - cross training 3

ave HR 116
max HR 136

Tuesday - Sept. 2

Erg - 5 minutes

 - 1095 m

 - 2:17.0 ave500m

Dynamic Warm-up

Hurdle Jumps -12"

 - 4 x straight/lateral/straight

15 minutes (EDT) - 10 sets of each
 - Squat @ 225#x 5
 - Press @ 110# x 5

5 minutes Rest

15 minutes (EDT) -  10 sets of each
 - Dip + 12kg x 5
 - Rock Ring Pullup x 5

5 minutes Rest

12 Minutes (EDT) - 10 sets of each
 - Leg Extension @ 120# x 8
 - Leg Curl @ 80# x 8

Toes-to-bar (tempo 4-1-4)

- 3 x 4

Total time - 1 hour 37 minutes

ave HR 125

max HR 167

Felt tired right from the start but was able to get all the sets and reps I desired.