Monday, November 30, 2015

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, November 25, 2015

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, November 24, 2015

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, November 23, 2015

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, November 20, 2015

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, November 19, 2015

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, November 18, 2015

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, November 17, 2015

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.

Friday, November 13, 2015

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, November 10, 2015

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

Monday, November 9, 2015

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, November 5, 2015

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, November 4, 2015

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, November 3, 2015

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, November 2, 2015

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.