Saturday - Jan. 30

Road ride with the Bikewerks cycling team

 - category 2 riders (cat 5 is beginner, cat 1 is just below Le Tour de France)

I finished 41.79 miles but forgot to restart my gps a couple of times and feel I probably totaled 45.  Regardless, I managed to bearly hang onto these guys for the first 25 miles from Wooster to Ashland. I equate the pace as they were all in Zone 1 while I was in Zone 4-5.

MaxHR 177

aveHR 142

Ave watts 178

Total time 2 hours 42 minutes

Ave speed 15.5mph

Elevation gained 2017ft.

Overall a great first day outside riding and a humbling one. These guys are good at what the do and it inspires me to keep training and go back for more.

Friday - Jan. 29

Treadmill
 - 4 miles
 - 5.6 mph, 2%grade
 - 43 minutes
 - aveHR 147
 - maxHR 157

Seated Calf Raise
 - 6 x 45, 70, 105, 105, 105#

Thursday - Jan. 28

Erg
 - 30 minutes
 - drag #7
 - 2:06.4 /500m
 - 7121m
 - aveHR 122
 - maxHR 133

1 to 10, 10 to 1
 - pullups x1
 - pushups x2
 - situps x3

Neck exercises x20

8-count Burpee x 10

Max pushup in 2 minutes: 78
Max situp in 2 minutes: 74
Max pullup: 15

Later in the afternoon....

Kettlebell Snatch set
 - 10 minutes, single arm switch
 - 16kg
 - 20 rpm
 - happy that this didn't feel like work.  That will change as I progress into the 20kg bell this spring.

A forgot to mention earlier that this week starts the 12-week to BUD/S Stew Smith program anew.  I did not follow his running template the first go around but will be following it this 12-weeks.  I thought about adding a weight vest to the bodyweight exercises, but thought better as the running will be my 'extra' this time around and I did have a few weeks of elbow tenderness that I don't wish to return.  I will continue to use the Erg (and indoor cycling) in place of his swimming.  Logistically getting to the pool once a week is where I am at, and I'm not entering BUD/S.  I only need to survive a 1.2 mile open water swim which I feel I could accomplish right now.

All kettlebell and barbell sets are also of my own addition.

Wednesday - Jan. 27

Swim
 - 200yds warm-up
 - 15 x 100yds. on 7 breathes rest between
 - each 100yds. between 2:10-2:20
 - 7 breathes equaled 10-13sec.
 - 100yds. breast stroke
 - 100yds. free

Tuesday - Jan. 26

CycleOps Bike trainer
 - 60 minutes
 - 20.98 miles
 - ave cadence 78
 - aveHR 143
 - maxHR 159
 - ave Watts 178

Treadmill Jog
 - 1.5 miles
 - 6.5 mph, 2% grade
 - aveHR 161
 - maxHR 169
 - 1.5 miles
 - 5.5 mph, 2% grade
 - aveHR 162
 - maxHR 167
 - Total distance 3.0 miles
 - Total time 30 minutes

Monday - Jan. 25

Erg

 - 30 minutes

 - drag #6

 - 1:59.5 ave500m

 - 7529m

 - aveHR 145

 - maxHR 156

Max Pushups in 2 minutes: 89

Max Situps in 2 minutes: 69

Max Pullups: 17

Treadmill Run

 - 1.5 miles

 - 5.5 mph, 2% grade

 - 16:30

 - aveHR 157

 - maxHR 160 

Saturday - Jan. 23

Indoor climbing at Vertical Adventures in Columbus.

 - 7 lead routes of 5.9-5.10

 - 8 top-roped or auto-belay routes of 5.7-5.10

 - 5 hours at the gym with Kyle, Justin and Katie

I like Vertical Adventures for the lead climbing and taller walls (45', CRG has 30-35').  I've noticed I need to practice my clipping more, as I wasn't as smooth/fast as some other people.  I'll be bringing my old harness, draws and rope to the gym where I can string up some eye bolts to practice this on a weekly basis.  I was already thinking of ways to add in mental challenges to my body weight conditioning workouts and this fits right in.  Knot typing is another skill that will be practiced under fatigue/single arm hanging as well.

Friday - Jan. 22

CycleOps Bike trainer
 - 60 minutes
 - 22.20 miles
 - ave cadence 80
 - aveHR 129
 - maxHR 148
 - ave Watts 142

Treadmill Jog
 - 30 minutes
 - 5.4 mph, 2% incline
 - 2.7 miles
 - aveHR 147
 - maxHR 165
 - heart rate spike was while talking with Kyle on the phone.

Thursday - Jan. 21

Dynamic Warm-up
Jump Rope - 2 minutes

10 SuperSets
 - 500m Row, drag #4 (1:43.3, 1:44.1, 1:43.3, 1:43.7, 1:44.0, 1:42.9, 1:43.5, 1:43.1, 1:41.9, 1:41.9)
 - 20 pushups
 - 20 hanging knee raise (ab straps)
Total time: 43:45

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

Arm Haulers
 - 2 x 75

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

Wednesday - Jan. 20

KB Snatch set
 - 10 minutes, single arm switch
 - 14kg
 - 24 rpm

Swim
 - 200yds warm-up
 - various 25s, 50s and 100s.  Not much motivation to train after the official news of Nick Pivato's death.  

Tuesday - Jan. 19

20 Super Sets - on 2 minute timer
 - Close Pushup x 10
 - Situp x 7
 - Pushup x 10
 - Reverse Crunch x 7
 - Wide Pushup x 10
 - 1/2 situp x 7

Pullups
 x 16, 14, 12
Dips
 x 25, 20, 15

Monday - Jan. 18

Climbing a the Cleveland Rock Gym
 - mostly stayed on moderate-/moderate routes.  I can tell I haven't been climbing as much lately, footwork took the longest to warm-up.  I was happy to still be able to finish previous challenging routes on the first go without hanging on the rope.  However, there were a couple of projected climbs that took a couple of goes.

Friday - Jan. 15

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

Arm Haulers
 - 2 x 75

Neck Exercises
 - 2 x 50

Later in the afternoon.....

20 SuperSets
 - situp x 10
 - pushup x 10
 - V-up x 10
 - close pushup x 10
 - leg lever x 10
 - hindu pushup x 10

Thursday - Jan. 14

CycleOps Bike trainer
 - 60 minutes
 - 22.16 miles
 - ave cadence 74
 - aveHR 122
 - maxHR 134
 - ave Watts 123

Treadmill Jog
 - 30 minutes
 - 5.3 mph, 2% incline
 - 2.67 miles
 - aveHR 146
 - maxHR 155

Happy to do a base training day and get back to 'running.'  I have been dreading the treadmill but it wasn't as bad as feared.  

Wednesday - Jan. 13

Swim
 - 200yds warm-up
 - 15 x 100yds. on 7 breathes rest between
 - each 100yds. between 2:10-2:20
 - 7 breathes equaled 10-13sec.

This kicked my butt today, but I'm sure it has lots to do with my prior two days of PR volume.  Overall, this was still very successful and I felt myself push water past my body for the first time ever.  I read an article about hand position and 'the catch' last night that made sense to me.  Also feeling abdominal soreness from the swim today, likely residual from the last two days as well but a nice reminder to continue strengthening the abs for better long-term endurance.

Tuesday - Jan. 12

Erg
 - drag #5
 - 60 minutes
 - 15,144m
 - 1:58.9 ave500m
 - aveHR 160
 - maxHR 177

KB Snatch set
 - 10 minutes, single arm switch
 - 14kg
 - 22 rpm

Monday - Jan. 11

Pullups
 - reps 1 to 10, 10 to 1

CycleOps Bike trainer
 - 60 minutes
 - 20.41 miles
 - ave cadence 79
 - aveHR 141
 - maxHR 163
 - ave Watts 172

Later in the afternoon....

25 SuperSets
 - situp x 10
 - pushup x 10
 - V-up x 10
 - close pushup x 10
 - leg lever x 10
 - hindu pushup x 10

Neck exercises
 - 2 x 50

Friday - Jan. 8

15 Super Sets
 - 500m Erg (drag #5) - 1:44.6, 1:47.2, 1:48.6, 1:47.9, 1:47.3, 1:47.8, 1:47.8, 1:47.8, 1:46.8, 1:46.9, 1:45.6, 1:45.2, 1:44.2, 1:43.5, 1:41.4
 - Pushups x 15
 - Ab Wheel x 15
Total time: 1 hour, 5 minutes, 50 seconds

Wow, that was some training.  Definitely a favorite SuperSet series.

Max Pushup in 2 minutes: 80
Max Situp in 2 minutes: 58
Max pullups: 15


Later in the afternoon.....

KB Snatch
 - 10 minutes, switch arms every minute
 - 24kg
 - 20 rpm

Arm Haulers
 - 2 x 75

Ready for two days of rest.

Thursday - Jan. 7

CycleOps Bike trainer
 - 20 minutes warm-up
 - distance 6.15
 - ave cadence 76
 - aveHR 115
 - maxHR 131

Intervals - CycleOps
 - 5 x 3 minutes on 1:00 rest
1)  end in low Zone3 (+higher cadence) - 152 maxHR
 - distance 1.17,
 - ave cadence 95
 - ave watts 196
2) end in mid Zone3 (+lower cadence) - 153 maxHR
 - distance 1.21,
 - ave cadence 74
 - ave watts 191
3) end in high Zone3 (+higher cadence) - 160 maxHR
 - distance 1.25,
 - ave cadence 90
 - ave watts 219
4) end in low Zone4 (+lower cadence) -163 maxHR
 - distance 1.28,
 - ave cadence 80
 - ave watts 217
5) build to Zone4 in 45sec and hold (+normal cadence) - 167 maxHR
 - distance 1.33,
 - ave cadence 84
 - ave watts 239

15 minutes
 - Zone1/2
 - distance 4.14
 - ave cadence 67
 - aveHR 126
 - ave watts 127

Intervals - CycleOps
 - 5 x 3 minutes on 1:00 rest
1)  end in mid  Zone3 (+normal cadence) - 156 maxHR
 - distance 1.15,
 - ave cadence 84
 - ave watts 214
2) end in upper Zone3 (+high cadence) - 160 maxHR
 - distance 1.18,
 - ave cadence 85
 - ave watts 222
3) end in low Zone4 (+low cadence) - 164 maxHR
 - distance 1.25,
 - ave cadence 79
 - ave watts 232
4) end in upper Zone4 (+high cadence) -169 maxHR
 - distance 1.30,
 - ave cadence 84
 - ave watts 241
5) build to Zone5a in 45sec and hold (+normal cadence) - 173 maxHR
 - distance 1.35,
 - ave cadence 84
 - ave watts 257

Cooldown
 - 20 minutes
 - distance 5.81
 - ave cadence 72
 - aveHR 133
 - ave watts 146

Total time on the bike: 1 hour 33 minutes
 Total distance: 30.56 miles
 Total ave watts 157

Continuing to feel good about training.  Definitely the best cycling shape I've been in for the last decade.  To think I attempted the Mohican-100 last May in less shape, what was I thinking?  I still have work to do and it will come with time and effort.

Wednesday - Jan. 6

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

Arm Haulers
 - 2 x 75

20 SuperSets
 - situp x 10
 - pushup x 10
 - V-up x 10
 - close pushup x 10
 - leg lever x 10
 - hindu pushup x 10

Today was spread out throughout the 12-hour work day.  The gym is packed with clients and people making it harder to do everything in one single push.

Tuesday - Jan. 5

KB Snatch set
 - 10 minutes, single arm switch
 - 14kg
 - 20 rpm

Dynamic warm-up
Jump Rope - 2 minutes
Agility Rings

Fr. Squat
 -10 @ 77kg
Back Squat
 - 20 @ 107kg
Lunge (r/l)
 - 2 x 15 @ 40kg
Deadlift
 - 2 x 20 @ 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
 - 2 x 15
Fire Hydrants
 - 3 x 50 (r/l)

Monday - Jan. 4

CycleOps Bike trainer
 - 60 minutes
 - 21.03 miles
 - ave cadence 81
 - aveHR 133
 - maxHR 151
 - ave Watts 149
 New Powercal heartrate strap that sync's with my bike computer.

Max Pushup in 2 minutes: 79
Max Situp in 2 minutes: 73
Max pullups: 19

Erg
 -drag #5
 - 10 minutes
 - 1:49.7 ave500m
 - 2734m
That worked me at the end today.  Was very pleased to keep it sub-1:50.

Numbers looking strong across the board to start the year.  Improvements will be smaller at this point, but will definitely continue.  Happy to be through the holiday craziness of eating, sitting, eating and being less active.