Thursday - Dec. 31

Dynamic Warm-up
Jump Rope - 2minutes
Agility Ladder
Multi-directional hurdle jumps to sprint x 8

Bodyweight only
 - Squat - 4 x 20
 - Lunge - 4 x 20 (r/l)
 - Fire Hydrants - 2 x 100 (r/l)

Seated Calf Raise
 - 5 x 70, 115, 140, 150, 150, 150#

Wasn't feeling the best today so keeping it light.  Felt good to sweat a little.

Wednesday - Dec. 30

Swim
 - 200yds warm-up
 - 300yds drills
 - 15 x 100yds. on 7 breathes rest between
 - each 100yds. between 2:20-2:25
 - increased pace on last 4 sets to 2:15
 - 7 breathes equaled 10-13sec.
 - finished with breaststroke 100yds.
 - was told I have a 'dead spot' in my stroke.  I need to increase my arm turnover which will also help to keep my legs from sinking.

Later in the evening.......

KB Snatch
 - 10 minutes, switch arms every minute
 - 20kg
 - 20 rpm

Tuesday - Dec. 29

Dynamic warm-up
Jump Rope - 2 minutes
Agility Ladder

Fr. Squat
 -10 @ 75kg
Back Squat
 - 20 @ 105kg
Lunge (r/l)
 - 2 x 15 @ 40kg
Deadlift
 - 3 x 15 @ 105kg

Holy flash pump in the quads.  2 weeks off squats has been felt.

Later in the afternoon.....

Light Bounding
 - 3 x 10
Side-to-Side Hops - 10" hurdle
 - 2 x 20 (r/l)
Seated Calf Raise
 - 6 @ 70, 115, 140, 140, 140, 140#
45 degree Back Extension
 - 3 x 15
Fire Hydrants
 - 3 x 50 (r/l)

Monday - Dec. 28

Pullups - 2, 4, 6, 8, 10
 - regular
 - reverse
 - close
 - wide
 - neutral

Pushups
 x 20, 30, 40, 50, 50, 40, 30, 20
Situps
 x 40, 60, 80, 100, 100, 80, 60, 40
Dips
 x 15, 20, 25, 30, 30, 25, 20, 15

Later in the afternoon......

Arm Haulers
 - 2 x 75
Neck Exercises
 - 2 x 40

KB Snatch
 - single arm switch
 - 10 minutes
 - 12kg
 - 24 rpm
 - no HR monitor today, squeezed the set in between clients.  Very smooth with very little forearm pump.

Saturday - Dec 26

Cleveland Rock Gym

 - started with a half dozen top roped routes and then went to bouldering.

 - 3.5 hours later the fingers were raw and not wanting to work anymore.

 - continuing to be happy with my balance and confidence on the wall.  It is amazing how I have changed from shaky and hesitant to solid and not afraid of a fall.

Thursday - Dec. 24

Erg
 - 40 minutes
 - drag #5
 - 10,118m
 - 1:58.6 ave500m
 - 148 aveHR
 - 165 maxHR

First time going 40 minutes on the erg.  Started with keeping the heart rate Zone1, but then decided to keep my pace sub/2:00.  Now time to sit and eat for 2 days with the family.

Wednesday - Dec. 23

CycleOps Bike trainer
 - 20 minutes warm-up
 - distance 5.93
 - ave cadence 81
 - ~aveHR 125

Intervals - CycleOps
 - 5 x 3 minutes on 1:00 rest
1)  end in low Zone3 (+higher cadence) - 155 maxHR
 - distance 1.27, ave cadence 87
2) end in mid Zone3 (+lower cadence) - 158 maxHR
 - distance 1.32, ave cadence 77
3) end in high Zone3 (+higher cadence) - 162 maxHR
 - distance 1.32, ave cadence 89
4) end in low Zone4 (+lower cadence) -167 maxHR
 - distance 1.31, ave cadence 74
5) build to Zone4 in 45sec and hold (+normal cadence) - 163 maxHR
 - distance 1.39, ave cadence 85

15 minutes
 - Zone1/2
 - distance 3.63
 - ave cadence 68
 - ~aveHR 130

Intervals - CycleOps
 - 5 x 3 minutes on 1:00 rest
1)  end in low Zone3 (+higher cadence) - 152 maxHR
 - distance 1.10, ave cadence 92
2) end in mid Zone3 (+lower cadence) - 155 maxHR
 - distance 1.16, ave cadence 77
3) end in high Zone3 (+higher cadence) - 159 maxHR
 - distance 1.17, ave cadence 89
4) end in low Zone4 (+lower cadence) -163 maxHR
 - distance 1.32, ave cadence 70
5) build to Zone4 in 45sec and hold (+normal cadence) - 169 maxHR
 - distance 1.36, ave cadence 84

Cooldown
 - 20 minutes
 - distance 5.14
 - ave cadence 76
 - ~aveHR 130

Total time on the bike: 1 hour 33 minutes

Much better day staying in my heart rate and cadence zones.  RPE is also continuing to decrease during the intervals and ride.

Tuesday - Dec. 22

KB Snatch
 - 10 minutes, switch arms every minute
 - 20kg
 - 20 rpm
 - 141 aveHR
 - 155 maxHR

Pullups - 2, 4, 6, 8, 10
 - regular
 - reverse
 - close
 - wide
 - neutral

Arm Haulers
 - 2 x 75

Neck Exercises
 - 2 x 35

Ab SuperSet
 - Flutter Kicks x 150
 - Leg Levers x 150
 - Situp x 150

2.5" Crusher
 - 3 x 10 (r/l) @ 105#

Seated Calf Raise
 6 x 70, 115, 140, 150, 155#

Monday - Dec. 21

Pushups
 x 20, 30, 40, 50, 50, 40, 30, 20
Situps
 x 40, 60, 80, 100, 100, 80, 60, 40
Dips
 x 15, 20, 25, 30, 30, 25, 20, 15

Later in the afternoon.....

KB Snatch
 - single arm switch
 - 10 minutes
 - 12kg
 - 22 rpm
 - HR monitor malfunctioning again.  Saving money to go beyond the $40-50 model.  Already ordered a new strap that will sync with my bike monitor and give some wattage readouts.

Saturday - Dec. 19

Cleveland Rock Gym

We climbed for 4 hours. Hands, toes, back and shoulders can feel it.  Great day, did some boulder routes first go that I thought I'd struggle with more for there rated level.  Likewise on the top roped routes of Mod-/Mod/Mod+.  Lots of mileage gained

Friday - Dec. 18

KB Snatch
 - single arm switch
 - 10 minutes
 - 12kg
 - 20 rpm
 - aveHR 104
 - maxHR 124
 - more forearm pump than I would have liked but very manageable.  Plan is to increase to 22rpm next week and 24rpm the week after before moving up to the 14kg bell.

Thursday - Dec. 17

Road Bike CycleOps Trainer
 - 20 minutes warm-up
 - distance 5.23
 - ave cadence 78
 - ave HR 130

Intervals - CycleOps
 - 5 x 3 minutes on 1:00 rest
1)  end in mid  Zone3 (+normal cadence) - 156 maxHR
 - distance 1.27, ave cadence 86
2) end in upper Zone3 (+high cadence) - 160 maxHR
 - distance 1.29, ave cadence 86
3) end in low Zone4 (+low cadence) - 166 maxHR
 - distance 1.31, ave cadence 82
4) end in upper Zone4 (+high cadence) -171 maxHR
 - distance 1.31, ave cadence 88
5) build to Zone5a in 45sec and hold (+normal cadence) - 176 maxHR
 - distance 1.41, ave cadence 83

Bike trainer cooldown
 - 21 minutes
 - distance 4.74
 - ave cadence 68
 - ave HR 128

Cadence control was not very good today but I was much better with my heart rate zones which was my goal.  Additionally, I was able to complete all five intervals in the correct heart rate zones.  Lactate burn in the legs did not 'feel' as bad today and was able to push through.  I was breathing like a freight train on sets 3 through 5.  Excited to see how well this training transfers when outside on the road.  Time will tell.

Wednesday - Dec. 16

Swim
 - 100yds warm-up
 - 300yds drills
 - 15 x 100yds. on 7 breathes rest between
 - each 100yds. between 2:08-2:15
 - 7 breathes equaled 10-13sec.
 - finished with breaststroke 100yds.

Definitely a more challenging day.  I did not feel as balanced in the water right from the start.  Overall, good yardage and times.  I think my expectations got in the way today.  Need to settle into the training and let the yardage/splits come to me otherwise I'll start to struggle.

Tuesday - Dec. 15

KB Snatch
 - 10 minutes, switch arms every minute
 - 20kg
 - 20 rpm
 - 132 aveHR
 - 145 maxHR

Fr. Squat
 -10 @ 75kg
Back Squat
 - 20 @ 105kg
Lunge (r/l)
 - 2 x 15 @ 40kg
Deadlift
 - 3 x 15 @ 105kg
Light Bounding
 - 3 x 10
Side-to-Side Hops - 10" hurdle
 - 2 x 20 (r/l)
Seated Calf Raise
 - 6 @ 70, 115, 140, 140, 140, 140#
45 degree Back Extension
 - 3 x 15
Fire Hydrants
 - 3 x 50 (r/l)

Erg
 - drag #5
 - 30 minutes
 - 7109m
 - 2:06.6 ave500m
 - aveHR 133
 - maxHR 137

Legs didn't feel the greatest today but didn't have any problems.

Monday - Dec. 14

Pyramid
 - 1 to 10, 10 to 1
 - Pullups x1
 - Pushups x3
 - Crunch x5
 - Dips x2

Neck
 x 35

CycleOps Bike trainer
 - 60 minutes
 - 17.30 miles
 - ave cadence 71
 - forgot to put my HR monitor on but kept the ride to a conversational pace

Friday - Dec. 11

KB Snatch
 - 10 minutes, switch arms every minute
 - 20kg
 - 20 rpm
 - 135 aveHR
 - 146 maxHR

Erg
 - 30 minutes
 - drag #5
 - 7274m
 - 2:03.7 ave500m
 - 134 aveHR
 - 142 maxHR

2 hour break for clients......

CycleOps Bike Trainer
 - 60 minutes
 - ave cadence 76
 - distance 18.55
 - aveHR 132
 - maxHR 155
 - again HR spike was during a period sitting erect in the saddle

Thursday - Dec. 10

Pushups
 - 3 x 20
Pullups
 - 3 x 8
Dips
 - 3 x 15
Crunches
 - 3 x 25


Road Bike CycleOps Trainer
 - 20 minutes warm-up
 - distance 5.88
 - aveHR 125
 - ave cadence 73

Intervals - CycleOps
 - 5 x 3 minutes on 1:00 rest
1)  low Zone3 (+normal cadence) - 151 maxHR
 - distance 1.26, ave cadence 80
2) middle Zone3 (+high cadence) - 157 maxHR
 - distance 1.39, ave cadence 87
3) high Zone3 (+low cadence) - 165 maxHR
 - distance 1.27, ave cadence 70
4) low Zone4 (+high cadence) -171 maxHR
 - distance 1.39, ave cadence 82
5) Zone4 (+normal cadence) - 165 maxHR
 - distance 1.27, ave cadence 74

Cadence qualifiers are added in with the programming from Joe Friel, 'Going Long', his book on Ironman distance training.  This whole interval set-up is his.  I wasn't able to push myself into Zone 4 on the last interval, legs and mind was just getting through.  All work intervals were done in aero position, rest was on the hoods.

Bike trainer cooldown
 - 21 minutes
 - distance 5.27
 - aveHR 128
 - ave cadence 72

During the cooldown period I noticed that if I sat up in the saddle my heart rate would increase 15 bpm.  It would then quickly decrease again when I went back down to the hoods and then onto the aerobars.

The intervals have pushed the limit of my very basic heart rate monitor and I've had to use interns to right down statistics as I ride to make up for the lack of additional functions, but it works.

Tomorrow will be a mashup of steady state Zone 1 training for as long a duration as I can work in between client at lunch.

Wednesday - Dec. 9

De-Loading the weights and bodyweight exercises this week.  Cardio maintains.

Agility Ladder

Fr. Squat
 -2x5 @ 70kg
Back Squat
 - 2x10 @ 100kg
Lunge (r/l)
 - 2 x 8 @ 40kg
Deadlift
 - 10 @ 100kg
Seated Calf Raise
 - 6 @ 70, 115, 140, 140, 140#
Fire Hydrants
 - 2 x 50 (r/l)

Swim
 - 15 x 100yds. on 8 breathes rest between
 - Now that I have finished my 6 week beginners swim program I'll be starting the Total Immersion 12 week Ironman swim program.
 - each 100yds. between 2:08-2:12
 - 8 breathes equaled 14-18sec.
 - finished with 50 yds. laying on my back breast stroke kicking cool-down

Tuesday - Dec. 8

Erg
 - 10 minutes Warm-up
 - drag #5
 - 2529m
 - 1:58.6 ave500m
 - 129 aveHR
 - 151 maxHR

Erg intervals
 - drag #5
 - 6 x 500m with 1:45 rest between
 - descending 500m times: 1:38.8, 1:38.4, 1:37.0, 1:36.3, 1:35.4, 1:32.2
 - maxHR each: 162, 167, 169, 172, 174, 179
 - Total aveHR 142

Erg
 - 10 minutes
 - drag #5
 - 2396m
 - 2:05.2 ave500m
 - 138 aveHR
 - 149 maxHR

Well that was interesting.  Goal achieved on sub-1:40 500m splits on 1:45 rest in descending fashion.  The interesting bit is that my heart rate was ~5 bpm less this week on all sets and my RPE was also less for the entire series.  Training must be working.

Later in the afternoon....

Tried some bouldering.  Fingers and forearms are still tired from Gripmas.  Only 5 routes done.

Monday - Dec. 7

CycleOps Bike trainer
 - 60 minutes
 - ave cadence 79
 - distance 20.1
 - aveHR 138
 - maxHR 162

Way easier to elevate heart rate on the bike trainer than it is on the recumbent bike.  Perceived exhaustion was about the same, but my thighs seem to 'feel it' more on the recumbent bike.  Regardless, I need to control my heart rate better to go the ironman distance.  Of other note, this was the best comfort I've felt on the aero bars.

Saturday - Dec. 5

Gripmas Grip Sport Competition

ISG gripper thing

 - best close was 297.740

 - was quiet surprised I came in 2nd and did so well. Without training grippers this strength typically decreases, but not today.

Two Hands Pinch

 - 54mm width

 - 235.52 which is very close to my personal best of (240-2?).

 - again pleasantly surprised

Double Overhand Axle DL

 - 442.36

 - right in line with my standard non-training numbers. Top lift is 485# in training.

 - felt the deadlifts as this is the heaviest weight I've lifted in many months.

Medley

 - I achieved 36 of 50 points in the 4 minute time limit

 - lots of big feats and I did everything I thought I would do a some a was happy to still do (45s pinch, 5-10s)

Overall a great day with great people.  I finished the day playing with some thick DB lifts and playing on Chris' campus board.

On the campus board I achieved a climb of 1-2-3-4-5 on the small rungs and then went 1-5 with both arms on the large rungs, even managing 1-5.5 with the right arm. Lots of other combinations also done.  Grip was very fatigued on the drive home, but was wise to stop playing when I did to not overdo it.

Friday - Dec. 4

KB Snatch
 - 10 minutes, switch arms every minute
 - 20kg
 - 20 rpm
 - 134 aveHR
 - 144 maxHR

Erg
 - 30 minutes
 - drag #5
 - 7527m
 - 1:59.6 ave500m
 - 141 aveHR
 - 149 maxHR

Recumbent Bike
 - 30 minutes
 - level 8/20
 - distance 7.20
 - aveHR 123
 - maxHR 131

Thursday - Dec. 3

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

Pushups
 - regular 2x30
 - close 2x20
 - wide 2x30
 - hindu 2x30  (done as 10-10-10 each set)

Dips 2x25
Arm haulers 3x50
8-count Burpee 2x20

Max Pushup in 2 minutes: 67
Max Situp in 2 minutes: 61
Max pullups: 12 (right elbow/biceps/triceps sore)

Neck exercises x50

Ab Super Set x 2
 - situp x60
 - 4-way crunch x50
 - Leg lever x 60
 - Flutter kicks x150
 - half situp x100

Later in the afternoon....

Recumbent Bike
 - 30 minutes
 - level 8/20
 - distance 7.75
 - aveHR 129
 - maxHR 141

Wednesday - Dec. 2

Agility Rings

Fr. Squat
 -15 @ 70kg
Back Squat
 - 20 @ 80, 100kg
Lunge (r/l)
 - 3 x 15 @ 40kg
Deadlift
 - 3 x 15 @ 100kg
Light Bounding
 - 2 x 10
Side-to-Side Hops - 10" hurdle
 - 2 x 20 (r/l)
Seated Calf Raise
 - 6 @ 70, 115, 140, 140, 140#
Fire Hydrants
 - 3 x 50 (r/l)

Swim
 - 500m in 11:10
• 2 x 100 yards freestyle
(rest :30 between 100sets)
• 4 x 25 yards windsprints resting :30 between lengths
(swim each length taking only one breathe)
• 4 x 50 yards crawl resting :15 between laps
• 4 x 25 yards windsprints resting :30 between lengths
(swim each length without taking only one breathe)
• 4 x 50 yards crawl resting :15 between laps
 - 50 yds. back breaststoke kicking relaxation
 - 100 yds. breaststroke
 - 100 freestyle warmdown

Later in the afternoon....

Sandbag Get-Up
 - 70# x 6, 6 (r/l)

Tuesday - Dec. 1

Erg
 - 10 minutes Warm-up
 - drag #5
 - 2615m
 - 1:54.7 ave500m
 - 145 aveHR
 - 161 maxHR

Erg intervals
 - drag #5
 - 6 x 500m with 1:45 rest between
 - descending 500m times: 1:41.6, 1:38.7, 1:37.4, 1:36.2, 1:35.5, 1:32.5
 - maxHR each: 167, 173, 175, 177, 179, 184
 - Total aveHR 149

Erg
 - 10 minutes
 - drag #5
 - 2318m
 - 2:09.4 ave500m
 - 141 aveHR
 - 148 maxHR

Intervals were a challenge today but was very happy with my pacing.  The last 2 were a test.  Next weeks goals is for all to be under 1:40 and descending.

Monday - Nov. 30

Erg
 - drag #5
 - 15 minutes
 - 3943m
 - 1:54.1ave/500m

Pushups max in 2 minutes: 75
Situps max in 2 minutes: 60
Pullup max: 12

Recumbent Bike
 - 30 minutes
 - level 8/20
 - distance 7.60

Took it easy on the maxes. 

Wednesday - Nov. 25

Agility Rings

Fr. Squat
 -15 @ 70kg
Back Squat
 - 20 @ 80, 100kg
Lunge (r/l)
 - 3 x 15 @ 40kg
Deadlift
 - 3 x 15 @ 100kg
Light Bounding
 - 2 x 10
Side-to-Side Hops - 10" hurdle
 - 2 x 20 (r/l)
Seated Calf Raise
 - 6 @ 70, 115, 140, 140, 140#
Fire Hydrants
 - 3 x 50 (r/l)

Tuesday - Nov. 24

Erg
 - 10 minutes Warm-up
 - drag #4
 - 2616m
 - 1:54.7 ave500m
 - 140 aveHR
 - 159 maxHR

Erg intervals
 - drag #4
 - 6 x 500m with 1:45 rest between
 - descending 500m times: 1:44.2, 1:42.0, 1:38.9, 1:37.0, 1:35.4, 1:33.6
 - maxHR each: 159, 165, 170, 174, 177, 181
 - Total aveHR 141

Erg
 - 10 minutes
 - drag #4
 - 2513m
 - 1:59.4 ave500m
 - 150 aveHR
 - 162 maxHR

KB Snatch
 - 10 minutes, switch arms every minute
 - 20kg
 - 20 rpm
 - 151 aveHR
 - 164 maxHR

Monday - Nov. 23

Pullups
 x 2, 4, 6, 8, 10
 - Regular
 - Reverse
 - Close grip
 - Wide

Pushups
 x 50, 40, 30, 20, 10
Dips
 x 30, 25, 20, 15, 10
8-count Burpee
 x 25, 20, 15, 10

Later in the afternoon.....

Max Pushup in 2 minutes: 80
Max Situp in 2 minutes: 60
Max Pullup: 16

Neck exercises
 x 40 all directions

1-arm Isometric Holds
 3 x top position - 3-5 sec. (r/l) - off-hand 2-finger assisted

Abs superset
 - Flutter Kicks x 100
 - Leg Levers x 100
 - Situps x 100

Saturday - Nov. 21

Swimming
 - 800 yds freestyle - 18:24
    - each 50 yds was kept at 1:08-1:10 which made me happy to be so consistent.
• 150 yards crawl
• 8 x 25 yards crawl sprints resting :30 between lengths
(effort should be at 60-70% of fastest swim)
• 100 yards crawl counting strokes per length
(try to use less strokes on each subsequent length)
• 4 x 25 yards windsprints resting :30 between lengths
(swim each length without taking a breathe, needed one breath on the last 2 lengths)
• 100 yards breaststroke
• 150 crawl warmdown

Indoor Bike Trainer
 - 60 minutes
 - 21.83 miles
 - ave cadence 77rpm


Later in the evening....

Bouldering with Adam
 - routes and route setting

Friday - Nov. 20

10 sets of each
 - Pullups x 8
 - Pushups x 20
 - various Abs x 20
 - Dips x 10

8-count Burpee x 25

Max Pushup in 2 minutes: 78
Max situps in 2 minutes: 65
Max Pullups: 13

Ab super set x 2
 - Hanging Leg Raise x 10
 - Situp x 30
 - Oblique crunch x 30 (r/l)
 - V-up x 30
 - Crunch x 30
 - Reverse crunch x 30

Neck exercises
 - 40 all directions

Seated Calf Raise
 - 6 x 70, 115, 140, 140, 140#

Thursday - Nov. 19

Erg
 - 10 minutes Warm-up
 - drag #5
 - 2506m
 - 1:59.7 ave500m
 - 130 aveHR
 - 149 maxHR

Erg intervals
 - drag #5
 - 6 x 500m with 1:45 rest between
 - descending 500m times: 1:45.7, 1:43.7, 1:41.8, 1:39.6, 1:37.8, 1:34.1
 - maxHR each: 156, 160, 165, 169, 171, 176
 - Total aveHR 138

Erg
 - 10 minutes Cool-Down
 - drag #5
 - 2454m
 - 2:02.3 ave500m
 - 141 aveHR
 - 152 maxHR

Later in the afternoon.....

KB 1-arm Clean + Push Press
 - 24kg
 - 20 minutes, switch arms every minute
 - 12 rpm
 - aveHR 153
 - maxHR 165

Wednesday - Nov. 18

KB Snatch
 - 10 minutes, switch arms every minute
 - 20kg
 - 20 rpm
 - 133 aveHR
 - 147 maxHR

Agility Ladder

Fr. Squat
 -15 @ 65kg
Back Squat
 - 20 @ 80, 100kg
Lunge (r/l)
 - 3 x 15 @ 35kg
Deadlift
 - 3 x 15 @ 100kg
Light Bounding
 - 2 x 10
Side-to-Side Hops - 10" hurdle
 - 2 x 20 (r/l)
Seated Calf Raise
 - 6 @ 70, 115, 140, 140#
Fire Hydrants
 - 3 x 50 (r/l)
Sandbag Get-up
 - 6 (r/l) x 70#, 70#

Resting heart rate when I put on the monitor was at 50-55, which is the lowest I've started at to date.  

Tuesday - Nov. 17

10 sets of each
 - Pullups x 8
 - Pushups x 20
 - various Abs x 20
 - Dips x 10

Ab super set x 2
 - Hanging Leg Raise x 10
 - Situp x 30
 - Oblique crunch x 30 (r/l)
 - V-up x 30
 - Crunch x 30
 - Reverse crunch x 30

Neck exercises
 - 40 all directions

1-arm Isometric Holds
 - Rock Rings
 - 3 minutes rest between
 - 3x 120 degrees - 3-5sec. (r/l)
 - 3x 90 degrees - 3-5sec. (r/l)
 - couldn't hold the top position at all today

Saturday - Nov. 14

Personal Triathlon day

 - no quick transitions, but got the 3 events in the correct order

Swim

 - 200 yards warmup 

 - 4 x 50 yards alternating strokes resting :30 between each lap

     (each lap is 25 yards crawl, then 25 yards breaststroke)

 - 4 x 25 yards crawl counting strokes per length 

     (try to keep an even number of strokes)

 - 4 x 50 yards your choice of strokes resting :30 between each lap 

     (try to hit the same time for each lap)

 - 200 warmdown 

 - 400 yds. drills

 - 200 yds. freestyle

 - 500 yds. freestyle

Swimming is continuing to improve.  Sitting on the indoor trainer is numbing, but I watched Meru which was excellent.  The first 3 miles of the run were strong and then fatigue set in.

Indoor Bike Trainer

 - 35 miles

 - 1 hour 42 minutes

 - 20.5 aveMPH

Trail Run w/ Kilo

 - 4.3 miles

 - 11:40 pace

 - 50:41

Later in the evening.....

Night climbing at Logtown.

Thursday - Nov. 12

Bouldering Wall
 - 3 minutes On
 - 5 minutes Off
 - 5 sets

The last set was a pump-fest fight but held on to the end.  Balance and comfort on the wall continues to improve.

Tuesday - Nov. 10

Erg
 - 40 minutes
 - 9765m
 - 2:02.9 ave500m
 - drag #5

Heart Rate strap battery died.

Chris Rice finishing circuit
 - 1 minute of each, 10 minutes total
 - 20# DB's for everything
1) Squat Clean - touch db's to the ground each rep
2) Alternating Shld. Press
3) Alternating Curl
4) Bent Over Lateral Raise
5) Overhead Triceps Extension
6) Shrugs
7) Alternating Curls
8) Squat Clean - swinging the bells through legs like kb's
9) Lateral Raise
10) Toe Touch -RDL's

It was a great finisher that exposed some areas I've been neglecting.  Reps were smooth and calculated to be done for a minute at a time and without setting the db's down ever.  Grip endurance also played a strong roll.

Later in the evening......

Bouldering Wall with Jeff and Adam
 - routes, add-a-move, partner point-and-go

Saturday - Nov. 7

Pool was closed for a swim meet.

Trail Run w/ Kilo
 - Wooster Memorial Park
 - 5.5 miles
 - 10:43 pace
 - 59:45

Indoor Bike Trainer
 - 60 minutes
 - 19.69 miles
 - ave Cadence 81
 - ave Speed 19.6

Thursday - Nov. 5

Upper Body Pyramid
 - 1 to 10, 10 to 1
 - pullups x1
 - pushups x2
 - crunches x3
 - dips x2

Flutter Kicks x 100
Leg Lifts x 100
8-count Burpee x 25

Neck exercise
 x 40 all directions

Boulder Wall traverse
 - 4 minutes on the wall
 - 8 minutes off
 - 4 minutes on
 - 8 minutes off
 - 4 minutes on

Expand-the-Hands Bands

Wednesday - Nov. 4

Agility Ladder warm-up

Fr. Squat
 -15 @ 65kg
Back Squat
 - 20 @ 80, 100kg
Lunge (r/l)
 - 3 x 15 @ 35kg
Deadlift
 - 3 x 15 @ 100kg
Light Bounding
 - 2 x 10
Side-to-Side Hops - 10" hurdle
 - 2 x 20 (r/l)
Seated Calf Raise
 - 6 @ 70, 115, 140, 140#
Fire Hydrants
 - 3 x 50 (r/l)
Sandbag Get-up
 - 6 (r/l) x 70#, 70#

Tuesday - Nov. 3

Erg
 - 30 minutes
 - drag #6
 - 7370m
 - 2:02.1 ave500m
 - 131 aveHR
 - 148 maxHR

Recumbent Bike
 - 30 minutes
 - level 8/20
 - 8.60 distance
 - 132 aveHR
 - 144 maxHR

Road Run
 - 3.6 miles
 - 33:47
 - 9:13 pace
 - 127 aveHR
 - 170 maxHR

Monday - Nov. 2

20 Rounds - on 2 minute interval
 - 10 x Triceps Pushup
 - 7 x Situp
 - 10 x Pushup
 - 7 x Reverse Crunch
 - 10 x Wide Pushup
 - 7 x 1/2 Situp

Pullups
 x 16, 14, 12
Dips
 x 25, 20, 15
8-count Burpee
 x 20, 15, 10

Neck exercises
 x 40 all directions

Seated Calf Raise
 - 6 x 70. 115, 140, 140, 140#

Hangboard – 10 minutes (each hang done on the minute, ten minutes total)
1st. 15 second hang – Jug
2nd. 1 pullup – Round Sloper
3rd. 10 second hang – Medium Edge
4th. 15 second hang w/ 3 shrugs – Pocket
5th. 20 second hang w/ 2 pullups – Large Edge
6th. 10 second hang – Round Sloper
         5 knee raises – Pocket
7th. 4 pullups – Large Edge
8th. 10 second hang – Medium Edge
9th. 3 pullups – Jug
10th. Hang as long as you can – Round Sloper - 45 sec.

Saturday - Oct. 31

Mountain Bike w/ Jim @ 8am
 - Mill Stream Reservation
 - 9.06 miles
 - 1:04
 - 8.4 aveMPH

Swim @ 10:15am
 - Wooster YMCA
• 100 yards crawl warmup
• 4 x 50 yards crawl resting :30 between each lap
• 4 x 25 yards crawl changing breathing pattern
(breath every 4th stroke on the first two, then every 2nd stroke on the last 2)
• 2 x 50 yards your choice of strokes resting :30 between each lap
• 100 yards crawl warmdown
- 100 yds - breast stroke
- 200 yds - freestyle
- 100 yds - alternate laps (freestyle/breaststroke)
- 400 yds - 200free, 100breast, 25free, 25 breast, 50free

Road Bike
 - 34.57 miles
 - 2:18
 - 15.0 aveMPH

Legs and body didn't feel in top form, but didn't feel bad either.  I guess that is the point of base training without a deload day.  Overall my numbers are showing steady improvement which keeps me positive.  Starting to think about an interval run mid-week.  Mentally I wish to run a faster pace, but know that I am running faster at my designated HR.  Always an internal struggle of long-term goals and short-term intensity.

Friday - Oct. 30

KB 1-arm Clean + Push Press
 - 20kg
 - 20 minutes, switch arms every minute
 - 12 rpm
 - aveHR 135
 - maxHR 147

Recumbent Bike
 - 30 minutes
 - level 7/20
 - distance 7.20
 - aveHR 122
 - maxHR 131

Thursday - Oct. 29

Agility Ladder warm-up

Fr. Squat
 -15 @ 65kg
Back Squat
 - 20 @ 80, 100kg
Lunge (r/l)
 - 3 x 15 @ 35kg
Deadlift
 - 3 x 15 @ 100kg
Light Bounding
 - 2 x 10
Side-to-Side Hops - 6" hurdle
 - 2 x 20 (r/l)
Seated Calf Raise
 - 6 @ 70, 105, 130, 130#
Fire Hydrants
 - 3 x 50 (r/l)
Sandbag Get-up
 - 6 (r/l) x 70#, 70#

Boulder Wall traverse
 - 4 minutes on the wall
 - 8 minutes off
 - 4 minutes on
 - 8 minutes off
 - 4 minutes on

Everything felt more challenging today, but I got through without any major trouble.

Wednesday - Oct. 28

Erg
 - 30 minutes
 - drag #5
 - 7614m
 - 1:58.2 ave500m
 - 141 aveHR
 - 153 maxHR

Recumbent Bike
 - 30 minutes
 - level 8/20
 - 8.60 distance
 - 132 aveHR
 - 144 maxHR

Road Run
 - 3.0 miles
 - 27:16
 - 9:05 pace
 - 154 aveHR
 - 171 maxHR

KB Snatch
 - 10 minutes, switch arms every minute
 - 16kg
 - 20 rpm
 - 143 aveHR
 - 150 maxHR

Tuesday - Oct. 27

20 Rounds - on 2 minute interval
 - 8 x Triceps Pushup
 - 8 x Situp
 - 8 x Pushup
 - 8 x Reverse Crunch
 - 8 x Wide Pushup
 - 8 x 1/2 Situp

Pullups - rock rings
 x 16, 14, 12
Dips
 x 25, 20, 15
8-count Burpee
 x 20, 15, 10

Neck exercises
 x 40 all directions

Later in the afternoon......

Hangboard – 10 minutes (each hang done on the minute, ten minutes total)
1st. 15 second hang – Jug
2nd. 1 pullup – Round Sloper
3rd. 10 second hang – Medium Edge
4th. 15 second hang w/ 3 shrugs – Pocket
5th. 20 second hang w/ 2 pullups – Large Edge
6th. 10 second hang – Round Sloper
         5 knee raises – Pocket
7th. 4 pullups – Large Edge
8th. 10 second hang – Medium Edge
9th. 3 pullups – Jug
10th. Hang as long as you can – Round Sloper - 20 sec.

Monday - Oct. 26

Recovery Cardio

Recumbent Bike
 - 30 minutes
 - level 7/20
 - distance 7.22
 - aveHR 114
 - maxHR 119

Stretching and Foam Roller

Sunday - Oct. 25

Outdoor Climbing at Logtown

A solid day of climbing.  No new sends, but reached previous high points on the first go and completed some past climbs with different variations.  Great day outside with friends.  Fatigue at the end of the day kept me from pulling the final move on Burrsitus (5.6 trad).  

Saturday - Oct. 24

Swim @ Wooster YMCA
 - 2x50yds warm-up
 - 4x25 w/ 15 sec. rest between
 - 4x50 w/ 30 sec. rest between
 - 4x25 w/ 15 sec. rest between
 - 2x50 warm- down
 - 350 yds of drills total
 - 100 yds breast stroke
 - 100 free
 - 50 free
 - 1200 yds total - very happy with this volume for my first day back in the water in 9 years.

Indoor Bouldering and then finished with some steel bending.  Dominic Matteo and Dan Dang came in for a visit.  I was able to accomplish a few routes for the first time and felt smooth.

Later in the evening.....

Nighttime trail run with Vertical Runner at Wooster Memorial Park
 - 4.0 miles
 - rained the whole time
 - A fun run.  I didn't have my watch with me, but was doing it for fun.

Felt great to have such an active day with a multitude of activities. 

Friday - Oct. 23

KB 1-arm Clean + Push Press
 - 20kg
 - 20 minutes, switch arms every minute
 - 12 rpm
 - aveHR 125
 - maxHR 144

Recumbent Bike
 - 30 minutes
 - level 8/20
 - distance 8.38
 - aveHR 128
 - maxHR 147

Road Run
 - 1.2 miles
 - 8:42 pace
 - 11:17
 - aveHR 162
 - maxHR 176

Thursday - Oct. 22

Agility Rings warm-up

Fr. Squat
 -15 @ 65kg
Back Squat
 - 20 @ 80, 100kg
Lunge (r/l)
 - 3 x 15 @ 35kg
Deadlift
 - 3 x 15 @ 100kg
Light Bounding
 - 2 x 10
Side-to-Side Hops - 6" hurdle
 - 2 x 20 (r/l)
Seated Calf Raise
 - 3 x 20 @ 55#
Fire Hydrants
 - 3 x 50 (r/l)
Sandbag Get-up
 - 6 (r/l) x 70#, 70#

Wednesday - Oct. 21

Bouldering Wall
 - 6 minutes stay on the wall
 - 10 minutes rest
 - 4 minutes stay on the wall
 - 10 minutes rest
 - 2 minutes stay on the wall

Random Bouldering and route setting

Tuesday - Oct. 20

Upper Body Pyramid
 - 1 to 10, 10 to 1
 - pullups x1 - rock rings
 - pushups x2
 - crunches x3
 - dips x2

Later in the afternoon......

KB Snatch
 - 10 minutes, switch arms every minute
 - 16kg
 - 20 rpm

Flutter Kicks x 100
Leg Lifts x 100

Neck exercise
 x 40 all directions

Seated Calf Raise
 - 6 x 70, 115, 140, 140, 140#

Monday - Oct. 19

Erg
 - 30 minutes
 - drag #4
 - 7533m
 - 1:59.5 ave500m
 - 139 aveHR
 - 147 maxHR

Recumbent Bike
 - 30 minutes
 - level 8/20
 - 7.80 distance
 - 124 aveHR
 - 139 maxHR

Road Run
 - 11:49
 - 1.3 miles
 - 8:44 pace
 - 156 aveHR
 - 171 maxHR

Friday - Oct. 16

Strength/Endurance circuit with the Ashland University throwing team

3 minutes each station to complete - 40 seconds rest between stations

• Air-Dyne Sprints - 3 x 30 sec.
• Ankle Band Side Shuffle - 5 yds. - 4 sets of 4
• Double KB Clean + Push Press @ 24kg - 3 x 8
• KB Bear Crawl @ 32kg - 35 ft. down/back
• 150# Sandbag down/back 35ft. + 10 pushups x 3
• Sandbag Get-Up @ 70# x 8
• Multi-direction Hurdle Jump to Sprint x 8
• 160# Stone over Bar x 10
• Sled Push/Pull 60ft. @ 115# added to Sorinex Root Hoog
• Keg Carry Medley 40ft. @ 100, 120, 150, 200#
• Farmers Walk down/back 40' @ 165# + Axle Push Press @ 125# x 6

Good workout.  My cardio is definitely improved.  The Throwers were all gassed and I feel good. 

Thursday - Oct. 15

Road Run after dropping car for oil change
 - 2.0 miles
 - 17:18
 - 8:16 pace
 - aveHR 153
 - maxHR 179

Wrist Roller
 3 x 10 @ 16kg all directions

Road Run picking car up from oil change
 - 2.0 miles
 - 16:01
 - 7:41 pace
 - aveHR 153
 - maxHR 177

Wednesday - Oct. 14

Agility Ladder warm-up

Fr. Squat
 - 3 x 15 @ 65kg
Lunge (r/l)
 - 3 x 15 @ 65#
Deadlift
 - 3 x 15 @ 100kg
Light Bounding
 - 2 x 10
Side-to-Side Hops - 6" hurdle
 - 2 x 20 (r/l)
Seated Calf Raise
 - 3 x 20 @ 45#
Fire Hydrants
 - 3 x 50 (r/l)

Tuesday - Oct. 13

Keeping it cardio again today.  For some reason I am not able to fully straighten my right arm, missing the last 2-5 degrees of extension.  There is some mild inflammation in the lower triceps area.  Discomfort is less this morning, but better to wait/rest before testing it.  I'll continue to stretch the surrounding musculature.

Erg
 - drag #5
 - 30 minutes
 - 7758m
 - 1:56.0 ave500m

Break for a client

Recumbent Bike
 - 30 minutes
 - level 8/20
 - 7.20 distance

Monday - Oct. 12

Road Run
 - 5.6 miles
 - 53:30
 - 9:33 pace

Heart rate watch died at mile 1.5 and phone is not tracking me either.  Technology 0 - Andrew 2.

Longest run in a long while.  Felt smooth the whole time.

Saturday - Oct. 10

Mountain Bike Race
 - Vultures Knob Team Challenge

Four events;
1) 1 lap of a completely re-routed cross country course (48:45),
2) downhill course,
3) hill climb (0.5 miles, 4 minutes),
4) short course relay (1 mile each x 3 laps total)

Definitely a good fun time.  Also a nice reminder that I still have a ways to go in the fitness department.  There were some very good riders present and I was not able to hang with them.  However, I'm still in much better shape than last year at this time, with a solid plan for better fitness going forward.

Thursday - Oct. 8

20 Rounds - on 2 minute interval
 - 8 x Triceps Pushup
 - 8 x Situp
 - 8 x Pushup
 - 8 x Reverse Crunch
 - 8 x Wide Pushup
 - 8 x 1/2 Situp

Pullups
 x 16, 14, 12
Dips
 x 25, 20, 15
8-count Burpee
 x 20, 15, 10

Neck exercises
 x 40 all directions

Later in the afternoon.....

Single arm hang
 x10 r/l (between 15-25sec. each)

Thursday - Oct. 1

Upper Body Pyramid
 - 1 to 10, 10 to 1
 - pullups x1
 - pushups x2
 - crunches x3
 - dips x2

Flutter Kicks x 100
Leg Lifts x 100

Neck exercise
 x 40 all directions

Seated Calf Raise
 - 10 x 70, 105, 115, 115#

1-arm Pullup assistance work
 - Single arm Pulldown 6x 100, 110, 110#
 - 1-arm Ring Row x 5, 5

Wednesday - Sept. 30

Overhead Squat
 - 15 @ 55kg
Fr. Squat
 - 2 x 15 @ 65kg
Lunge (r/l)
 - 3 x 15 @ 65#
Deadlift
 - 3 x 15 @ 100kg
Light Bounding
 - 2 x 10
Side-to-Side Hops
 - 2 x 20 (r/l)
Single Leg Calf Raise
 - 3 x 20 (r/l)
Fire Hydrants
 - 3 x 50 (r/l)

Sled Pushes
 - 2x60 feet
 - empty sled (100#), 35, 70, 105, 140, 175#

Tuesday - Sept. 29

20 Rounds - on 2 minute interval
 - 7 x Triceps Pushup
 - 7 x Situp
 - 7 x Pushup
 - 7 x Reverse Crunch
 - 7 x Wide Pushup
 - 7 x 1/2 Situp

Pullups
 x 16, 14, 12
Dips
 x 25, 20, 15
8-count Burpee
 x 20, 15, 10

Neck exercises
 x 40 all directions

Recumbent Bike
 - 30 minutes
 - level 8/20
 - distance 7.21
 - aveHR 124
 - maxHR 136

Monday - Sept. 28

2-mile Run Test
 - College of Wooster track
 - 2 laps to warm-up easy
 - 8 laps - time: 13:47
 - aveHR 179
 - maxHR 187

Very happy to be under 14 minutes which was my goal for the year.  Definitely need to continue improving the aerobic system.  My first mile split time was 6:40, it was a burner to keep my pace and finish it out.  Lots of self-talk to keep it going.  Now back to training.

Friday - Sept. 25

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

Pushups
 x 5, 10, 15, 20, 25, 20, 15, 10, 5
Situps
 x 10, 20, 30, 40, 50, 40, 30, 20, 10

Erg
 - drag #4
 - 30 minutes
 - 2:07.7 ave500m
 - 7049m
 - 136 aveHR
 - 143 maxHR

Later after work......

Mountain Bike
 - Vultures Knob w/ Kilo
 - ~4 miles

Thursday - Sept. 24

Overhead Squat @ 55kg

 x 10, 15, 20

Lunge (r/l) @ 25kg 

 x 10, 15, 20

Deadlift @ 100kg
 x 10, 15, 20
Light Bounding
 x 10, 15, 20

Single Leg Calf Raise 

 x 10, 15, 20

Fire Hydrants

 x 100 (r/l)

Neck exercises

 x 35 all directions

Wednesday - Sept. 23

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

Pushups
 x 5, 10, 15, 20, 25, 25, 20, 15, 10, 5
Situps
 x 10, 20, 30, 40, 50, 50, 40, 30, 20, 10

8-count Burpee
 x 20

Max Pushups in 2 minutes: 75
 - 2 minutes rest
Max Situps in 2 minutes: 60
 - 2 minutes rest
Max Pullups: 12

Tuesday - Sept. 22

Recumbent Bike
 - 40 minutes
 - level 8/20
 - distance 9.69
 - 121 aveHR
 - 128 maxHR

Road Run
 - 4 miles
 - 45:05
 - 140 aveHR
 - 154 maxHR

Neck exercises
 x 35 all directions

Seated Calf Raise
10x 45, 70, 70, 70#

Testing my mental patience to run so slow but I am happy to stay under 145 (and even into the 120s on downhills) at a trotting pace.  Before this HR would be a walk.  Excited to see if I can get down to 8-9 min/mile pace at this HR.

Monday - Sept. 21

Erg
 - drag #5
 - 10 minutes
 - 2271m
 - 2:12.1 ave500m
 - aveHR 117
 - maxHR 124

Pushups max in 2 minutes: 64
Situps max in 2 minutes: 57
Pullups max: 12

Road run
 - 3 miles
 - 34:10
 - aveHR 138
 - maxHR 149

Definitely wasn't pushing the pace or reps on anything today.  Solid recovery day.

Sunday - Sept. 20

100-mile Road Bike
 - part of the Wooman Bike Tour
 - my phone died about mile 75 so I don't have any average/max speed information.

Legs and lungs felt great the whole ride.  Never was I in danger of cramping or out of breath at the top of the climbs.  I did run out of energy the last 20 miles, I should have stopped at the last aid station to refill water bottles and eat a banana.  I'm looking into drink mixes for the longer than 2 hour endurance events; sounds like Hammer Nutrition's Perpetuem and/or Sustained Energy products are in my future.

My butt did get sore from staying in the saddle, but it had been just over a month since I was on the bike.  I do need to do a better job about getting out on the bike and not just riding the recumbent indoors.  Once the winter arrives I will set-up my road bike on the indoor trainer here at the gym.

All in all, I'm very happy with my continued progress and this is just another step.

Friday - Sept. 18

Erg
 - 20 minutes
 - drag #6
 - 4842m
 - 2:03.9 ave500m
 - aveHR 131
 - maxHR 138

Recumbent Bike
 - 20 minutes
 - level 8/20
 - distance 4.84
 - aveHR 126
 - maxHR 140

Smooth and steady today.  100 mile road bike ride coming on Sunday.  Interested to see my aveHR and maxHR on this ride.  It is nice that today's 40 minutes is now an easy relaxing day.  One year ago this would have been a big cardio day for me and my HR would have spiked much higher.

Thursday - Sept. 17

Climbing on the wall.
 - felt good to be on the wall again.  Forearms pumped WAY to quickly, but it will improve.  I was happy with my balance and hip/footwork placement.
 - climbed before and again after lunch.
 - need to up my game before Seneca Rocks in a couple of weeks.

Wednesday - Sept. 16

Overhead Squat
 - 3 x 10 @ 50kg
Lunge (r/l)
 - 3 x 10 @ 45#
Deadlift
 - 3 x 10 @ 85kg
Seated Calf Raise
 - 10 @ 70, 105, 105#
Fire Hydrants
 - 3 x 25 (r/l)

Recumbent Bike
 - 30 minutes
 - level 7/20
 - distance 7.83
 - 124 aveHR
 - 140 maxHR

Tuesday - Sept. 15

Erg #5
 - 30 minutes
 - 7533m
 - 1:59.5 ave/500m
 - 139 aveHR
 - 153 maxHR

KB Snatch @ 16kg
 - 10 minutes
 - switch arms every minute
 - 20 rpm
 - 144 aveHR
 - 152 maxHR

First time wearing a HRM during a snatch set.  Happy that my HR stayed moderate.  Everything felt smooth today and I believe after about a year of adding in cardio work I am definitely feeling a difference.  Bodyweight remains in the 220-225# area.

Monday - Sept. 14

Air-Dyne Bike
 - 40 minutes
 - 12.83 distance
 - 132 aveHR
 - 142 maxHR

Keeping this week all aerobic.  A de-load week from the high rep pushups and pullups.

Thursday - Sept. 10

Upper Body Pyramid
 - 1 to 10, 10 to 1
 - pullups x1
 - pushups x2
 - situps x3
 - dips x2

Flutter Kicks x 100
Leg Lifts x 100

8-count Burpee x 25

Neck exercise
 x 40 all directions

Erg
 - drag #4
 - 30 minutes
 - 7163m
 - 2:05.6 ave500m
 - 133 aveHR
 - 141 maxHR

Wednesday - Sept. 9

Overhead Squat
 - 3 x 15 @ 50kg
Lunge (r/l)
 - 3 x 15 @ 45#
Bounding
 - 2 x 10
Side-to-Side Hurdle Jumps
 - 2 x 20 (r/l) @ 18"
Single Leg Calf Raise
 - 3 x 20 (r/l)
Fire Hydrants
 - 3 x 50 (r/l)

Sprints
 - 20m x 5
 - 40m x 5
 - 60m x 5
 - 100m x 4
 - 200m x 2
 - 440m x 1

Neck exercises
 x 40 all directions

Tuesday - Sept. 8

Recumbent Bike
 - 20 minutes
 - level 7/20
 - 5.09 distance
 - 131 aveHR

Road Run
 - 3 miles
 - 10:45 pace
 - 32:14
 - 149 aveHR

Was happy I had to work as hard as I did on the bike to get my heart rate up to 130-140 bpm.  However, running in 93 degree heart trying to stay under 145 bpm was hard, and I didn't as noted.  It was interesting to see a 3-5 bpm reduction each time I went through a shaded area.  Regardless, happy to run a 10:45 pace with an averageHR of 149.  More of this to come.

Monday - Sept. 7

Seated Calf Raise
 5 x 45, 70, 105, 115, 115#

10 Rounds - on 2 minute interval
 - 10 x Triceps Pushup
 - 7 x Situp
 - 10 x Pushup
 - 7 x Reverse Crunch
 - 10 x Wide Pushup
 - 7 x 1/2 Situp

Pullups
 x 16, 14, 12
Dips
 x 25, 20, 15
8-count Burpee
 x 20, 15, 10

Neck exercises
 x 40 all directions

Saturday - Sept. 5

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

Pushups
 x 5, 10, 15, 20, 25, 20, 15, 10, 5
Situps
 x 10, 20, 30, 40, 50, 40, 30, 20, 10

Neck exercises:
 x 35 all directions

8-count Burpee
 x 20

Max Pushups in 2 minutes: 68
 - 2 minutes rest
Max Situps in 2 minutes: 36
 - 2 minutes rest
Max Pullups: 13

Friday - Sept. 4

Recumbent Bike
 - 40 minutes
 - level 7/20
 - 9.77 distance

Thursday - Sept. 3

Overhead Squat @ 40kg 

 x 10, 15, 20

Lunge (r/l) @ 20kg 

 x 10, 15, 20

Double Leg Bound

 x 10, 15, 20

Single Leg Calf Raise 

 x 10, 15, 20

Side-to-side 18" Hurdle hop 

 x 10, 15, 20

Fire Hydrants

 x 100 (r/l)

Neck exercises

 x 35 all directions

Sprints - slight uphill

 20m x 2 - half pace

 20m x 3

 40m x 2 - 3/4 pace

 40m x 3

 60m x 5

 80m x 4

 100m x 3

Hello Glutes. Wow

Wednesday - Sept. 2

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

Pushups
 x 5, 10, 15, 20, 25, 25, 20, 15, 10, 5
Situps
 x 10, 20, 30, 40, 50, 50, 40, 30, 20, 10

8-count Burpee
 x 20

Max Pushups in 2 minutes: 62
 - 2 minutes rest
Max Situps in 2 minutes: 50
 - 2 minutes rest
Max Pullups: 12

Tuesday - Sept. 1

Road Run
 - 3.01 mile
 - 8:05 pace
 - 24:19
 - hot and humid today

Neck exercises
 x 35 all directions

Monday - Aug. 31

Recumbent Bike
 - 20 minutes
 - level 7/20
 - 5.62 distance

Pushups in 2 minutes: 70
 - 2 minutes rest
Situps in 2 minutes: 67
 - 2 minutes rest
Pullups max: 15

45 minute break for clients

Road Run
 - 1.7 miles
 - 7:17 pace
 - 12:26

KB Snatch
 - 10 minutes, switch arms every minute
 - 16kg
 - 20 rpm

The run was very strong today.  The 2 hills barely slowed me down any.  Very happy with this progress.

Friday - Aug. 28

10 Rounds

 - 500m row (splits: 1:48.9, 1:48.3, 1:48.5, 1:49.4, 1:47.9, 1:47.0, 1:47.4, 1:46.7, 1:47.2, 1:46.5)

 - 20 push-ups

 - 20 abs of choice (bench leg raise, toe, HLR, full, truck knee tuck, bent, cross(r/l), ab wheel, decline#2, 60sec.-Plank)

 - Total time still under 40 minutes.  Someone was talking with me during the 1:49 set, clearly clueless and wanting my input.

Pull-ups

 x 2, 4, 6, 8, 10, 10, 8, 6, 4, 2

Dips

 x 25, 20, 15, 10

Neck - all directions

 x 25

Body feels good but I welcome the weekend of no planned strenuous activity.

Thursday - Aug. 27

Recumbent Bike

 - 30 minutes

 - level 6/20

 - 7.20 distance

Lower Body
 - OH Squat - 15 x 30, 40, 40kg
 - Lunge @ 45# - 3 x 15 (r/l)
 - Single Leg Calf Raise - 3 x 15 (r/l)
 - Fire Hydrates x 50 (r/l)

KB Snatch - 10 minutes
 - switch arms every minute
 - 16kg
 - 20 reps/min

Wednesday - Aug. 26

10 Rounds

 - 500m row (splits: 1:52.1, 1:53.3, 1:52.3, 1:50.9, 1:50.6, 1:50.6, 1:50.4, 1:50.4, 1:50.0, 1:49.4)

 - 20 push-ups

 - 20 abs of choice (full, HLR, toe, cross(r/l), bench leg raise, bent leg, truck knee tuck, ab wheel, ball, 60sec.-Plank)

 - Total time still under 40 minutes. More relaxed pace on the erg today.

Pull-ups

 x 2, 4, 6, 8, 10, 10, 8, 6, 4, 2

Dips

 x 25, 20, 15, 10

Neck - all directions

 x 25

Tuesday - Aug. 25

Recumbent Bike

 - 40 minutes

 - level 6/20

 - 9.59 distance

Stretch / Foam Roll

Monday - Aug. 24

10 Rounds

 - 500m row

 - 20 push-ups

 - 20 abs of choice

(All 500m between 1:42.1-1:49.5.  Total time under 40minutes)

Pull-ups

 x 2, 4, 6, 8, 10, 10, 8, 6, 4, 2

Dips

 x 25, 20, 15, 10

Neck - all directions

 x 25

For those wondering, my body weight training is being based from Stewart Smith's Navy SEAL Fitness (2002).  I did this type of training for a 2 years post college.  I'm substituting rows for swim work.  We are planning to swim once a week and I'll post those sets as well.

Saturday - Aug. 22

Breaking the Cycle of Addiction charity ride

 - 72.4 miles road

 - 14.63 mph average

 - 4:56

Lots of good hill climbs on this one.  Was happy my legs didn't cramp.  Heart and lungs felt great the whole time.  

Thursday - Aug. 20

Pull-ups

 - regular grip - 2x7

 - reverse grip - 2x7

 - close grip - 2x7 

 - wide grip - 2x7 

 - neutral grip - 2x7 

Push-ups

 - regular - 2x15

 - close - 2x15

 - wide - 2x15 

 - dive bomber - 2x15 

Dips - 2x15 

Arm Haulers - 3x30
8-count Burpee x 15

Neck x 25 all directions 

Ab circuit x2

 - sit-ups x40

 - 4-way crunches x40 each

 - leg lifts x40

 - flutter kicks x50

 - half sit-up x40

24 Hours of Killbuck

 “Jacoby’s crank busted, Jim’s riding his two laps now,” the text message read.  I adjusted my wake up alarm from 1:30am to 12:30am.  This is just one of the unforeseen occurrences when riding a 24-hour mountain bike race at Vulture’s Knob, Wooster, Ohio.  There were four of us on team Potawatomi Revival Tour; Jim Belcik, Jacoby Baab, Joe Campbell and myself.  Our name came from the 18-mile Potawatomi Trail in Pinckney State Recreation Area of Michigan that Jim and I would ride in high school after begging our parents to drive us.

The 24-hour race was a first for all of us and we had lots of questions that would soon be answered.  The race started at noon Saturday, August 15, 2015 with one member of each team (Jim led us) spinning in a circle for 20 seconds and then scrambling to find his shoes among all the other racers’ shoes before getting on his bike to start his lap.  Each lap of Vulture’s Knob is about 6.7 miles long over some of the roughest terrain around.  We planned to trade single laps until dark and then perform double laps at night to give everyone a bit more sleep.

Jim completed his first lap and Jacoby followed but was dumped on one of the steep drops into a ravine.  Along with a few scrapes, his seatpost broke leaving him with an uncomfortable 3 miles to finish the lap, which he managed with his constant positive demeanor.  I rode third and Joe, fourth before starting the cycle of laps again. 

Darkness was approaching as Joe finished his 2^nd lap and Jacoby was going to pull the first nighttime double, so he could head home and go to work Sunday morning.  Somewhere during his first night lap his crank arm broke off but was capable of finishing the lap.  Jim took over and began his double while the rest of us adjusted our sleep schedules. 

My 12:30am alarm went off and I put on a fresh pair of cycling shorts and jersey, clicked on my headlamp and headed to the transition area.  A large bonfire had been started and only a few people milled around.  Jim arrived on schedule just after 1am.  We exchanged a few words as he passed our team baton, a clothespin.  I was off into the night for two laps with my bike light leading the way.  I rode gloveless because I was unable to get them to dry after my last ride and blisters were already starting to be a problem for me.  This eased the tension on my hands but the new problem was slippery grips that were also wet from the evening dew and sweat.  Regardless, mountain biking at night is one of the coolest experiences ever.

After 2:11 I finished my laps and passed off to Joe for his double.  I crawled back into bed for another short nap from 3:30am to 6:30am.  Another alarm and back into my cycling clothes, this time still saturated in sweat from the night ride.  It was only uncomfortable for a moment.  The good news was that we were back to single laps, which seemed pleasant after the doubles.  My energy felt great for the first 4 miles, then I hit a wall.  Climbing the hills was reduced to a walk and I felt shaky.  I quickly realized I’d made the mistake of not eating during and after my double laps at night, my body had run low on fuel.  I slowly finished this fifth lap in 1:15.

Joe was out at this point, saddle soreness had gotten the best of him.  Jim still had reserves and went out for his sixth lap.  Again he was smooth across the finish line in 1:15 and proved to be the best on the team with his steady performances. 

Coffee had arrived via Jim’s wife Jen and neighbors.  We sat under the pop-up tent and reflected on the past 24 hours with the little energy we had left.  We finished 18 laps: Jim with 6, myself 5, Joe 4 and Jacoby with 3.  It was a challenge, it was an adventure, it was everything we expected and more.  We would all do it again without hesitation.