Monday - Feb. 29

20 SuperSets - on 2 minute interval
 - close pushup x10
 - situp x7
 - pushup x10
 - reverse crunch x7
 - wide pushup x10
 - 1/2 situp x7

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

Neck exercise x40

Treadmill Run
 - 6.2 mph, 2.0% grade
 - 29:00
 - aveHR 154
 - maxHR 165

Later in the evening......

Indoor Bouldering with Kyle

Friday - Feb. 26

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

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

Neck Exercises x35

8-count Burpee x20

Max Pushup in 2 minutes: 80
Max Situps in 2 minutes: 63
Max Pullup: 16

Indoor Bike Trainer
 - 60 minutes
 - aveHR 129
 - maxHR 142
 - ave watts 140
 - distance 18.87
 - ave cadence 78

Thursday - Feb. 25

Bodyweight was at 217# this morning.  This marks 2 weeks of measuring below 220#, it's been awhile since I've been this light.

Trap Deadlift
 5 x 75, 110, 135kg
 3 x 156, 180kg
 3+ @ 203kg x 4

SuperSets + 30# weight vest
 - Squat x 10, 15, 20
 - Walking Lunge (r/l) x 10, 15, 20

Double Leg Bound - no weight vest
 x 10, 15, 20

Side to Side Hop - 10" bar
 x 10, 15, 20

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

Fire Hydrants x100 (r/l)

Neck Exercises x35

Prowler Pushes - 20yds. down/back
  - 2x +90, 160, 210#

Erg
 - drag #6
 - 2000m
 - Time: 6:54.3
 - aveHR 165
 - maxHR 173

Erg
 - drag #6
 - 500m
 - Time: 1:26.0
 - this is a personal best by 0.6 seconds.
 - this was done purely for fun because Brandon wondered what I could do.  The last 250m was brutal and feel I can do better if fresh.

Was super worried about the 2000m.  Yesterday I thought it would be cool to go sub-7:00 after training, but sitting on the rower was scary.  My training and aerobic capacity is greatly improved.  Max effort is way down, but I have a half-ironman and mountains to climb which require endurance.

Wednesday - Feb. 24

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

SuperSets
 - 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 x20

Max Pushup in 2 minutes: 83
Max Situps in 2 minutes: 66
Max Pullup: 12

Glad today was an 'easier' day.  The last couple days are being felt, along with not really 'rest' on the 3-day ski weekend.  Body doesn't hurt, just low energy today.  All sets and reps were easy and smooth which was nice.  I did not speed through the sets though, lots of rest breaks thrown in between.

Tuesday - Feb. 23

Treadmill
 - 3 miles
 - 6.1 mph, 2% grade
 - aveHR 147
 - maxHR 160
 - 29:40

Swim
 - 500yds warm-up - 11:15
 - 15 x 100yds. on 7 breathes rest between
 - each 100yds. between 2:07-2:16
 - 7 breathes equaled 10-12sec.
 - 250yds breaststroke - 6:30
 - 50 yds freestyle

Swimming after the run is definitely more difficult, took a bit to find my rhythm, but my times were not much off my average.

Later in the afternoon....

Kettlebell Snatch set
 - 10 minutes, single arm switch
 - 16kg
 - 22 rpm

Neck Exercises x35

Monday - Feb. 22

Indoor Bike Trainer
 - 60 minutes
 - aveHR 122
 - maxHR 136
 - ave watts 124
 - distance 20.98
 - ave cadence 76

Pushup max in 2 minutes: 87
Situp max in 2 minutes: 77
Pullup max: 14

Treadmill Run
 - 1.5 miles
 - 7.8 mph, 2.0% grade
 - 11:38
 - aveHR 165
 - maxHR 178

Felt the chest and ab muscles on the run.

Seated Calf Raise
8 x 45, 70, 105, 105, 105#

Friday - Sunday, Feb. 19-21

Skiing at Peak-N-Peak resort in New York
 - skied 3-4 hours Friday night
 - all day Saturday
 - 3 hours Sunday morning

Definitely feeling some muscles that haven't been used in a while, but not enough to slow me down any.

Thursday - Feb. 18

Swim
 - 500yds warm-up - 11:07
 - 15 x 100yds. on 7 breathes rest between
 - each 100yds. between 2:09-2:13
 - 7 breathes equaled 10-12sec.
 - 200yds breaststroke cooldown

Later in the afternoon....

Kettlebell Snatch set
 - 10 minutes, single arm switch
 - 16kg
 - 20 rpm

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

Wednesday - Feb. 17

Indoor Bike Trainer
 - 15 minute warm-up

10 Super Sets
 - 4 minutes Indoor Bike Trainer, Zone 4 (HR 146-155)
 - 20 pushups
 - 20 hanging knee raise (ab straps)
Total Time: 56 minutes
Full bike interval details can be found here:
 http://my.virtualtraining.cycleops.com/adurniat/training-diary/detail/854591?useHost=useHost

Pull-ups x 2, 4, 6, 8
 - regular
 - reverse
 - close
 - wide
 - neutral

Neck Exercises x25

Tuesday - Feb. 16

Treadmill Jog
 - 1.5 miles
 - 7.5 mph, 2% grade
 - aveHR 157
 - maxHR 171
 - 12:00
 - 1.5 miles
 - 6.0 mph, 2% grade
 - aveHR 153
 - maxHR 165
 - Total distance 3.0 miles
 - Total time 27:00 minutes

TrapBar Deadlift (5/3/1 off 225kg max, pure guess)
 5x 75kg
 5x 101
 5x 125
 5x 146
 5x 169
 5+@ 191kg x 6 - that was harder than it use to be

Bodyweight + 30# weight vest
 - squat 3x15
 - lunge 3x15
 - fire hydrants x50 (r/l)

Seated Calf Raise
 8x 45, 70, 105, 105, 105#

Abs are sore from yesterday but they didn't seem to effect me much.  I thought I would notice them more on the run than I did.

Monday - Feb. 15

10 Super Sets
 - 500m Erg #6 (1:38.3, 1:38.7, 1:38.7, 1:39.0, 1:38.9, 1:38.1, 1:38.7, 1:38.0, 1:38.6, 1:38.1)
 - 20 pushups
 - 20 Ab Wheel roll outs on knees
Total Time: 49:25
 - super psyched to keep them all under 1:39 ave/500m and the total time under 50 minutes.  Ab wheel still sucks.

Pullups
 x 2, 4, 6, 8, 10, 10, 8, 6, 4, 2

Dips
 x 25, 20, 15, 10

Neck Exercises x 25

Friday - Feb. 12

Treadmill Jog
 - 3.0 miles
 - 5.9 mph, 2% grade
 - aveHR 143
 - maxHR 157
 - Total time 30:30 minutes

Seated Calf Raise
 8 x 45, 70, 105, 105, 105#

Kettlebell Snatch set
 - 10 minutes, single arm switch
 - 16kg
 - 24 rpm
 - I was a little worried about this pace to start.  Breathing stayed moderate throughout, a bit of a forearm pump the last 1:30-2 minutes each arm but never in danger of letting go or needing to slow down.

Thursday - Feb. 11

Swim
 - 1600 yds.
 - time: 38:45
 - 100 yds breaststroke cooldown

First time ever swimming a mile non-stop freestyle in the pool.  Very happy about this and felt decent, it was not max effort.  It might have been a few laps longer as I lost track on a couple of hundreds so erred on counting short to ultimately do more.

Wednesday - Feb. 10

Treadmill Jog
 - 3.0 miles
 - 5.8 mph, 2% grade
 - aveHR 140
 - maxHR 151
 - Total time 31 minutes

Seated Calf Raise
 8 x 45, 70, 105, 105, 105#

Tuesday - Feb. 9

Swim
• 200 yards crawl warmup
• 8 x 25 yards crawl sprints resting :30 between lengths
(effort should be at 60-70% of fastest swim)
• 100 yards crawl
• 4 x 25 yards windsprints resting :30 between lengths
(swim each length without taking a breathe)
• 100 yards crawl
• 50 yards back floating relaxation
- 50 yards side kicking
- 200 yards crawl
- 50 yards breaststroke

Already feeling rejuvenated. Swim stroke felt strong and balanced today.

Monday - Feb. 8

Stretching and Foam Roller

Taking it a bit easier this week.  Body feels good but I know greater performance is within me if I take an easier week.

Sunday - Feb. 7

Mountain bike training series event at Vultures Knob

 - road the road to and from the event

 - 1st road segment, 3.29 miles, aveHR 126, maxHR 164, time 15:35

 - mountain bike short course laps in an hour time limit

 - 1 hour 4 minutes, 9.15 miles

 - aveHR 161, maxHR 171

 - 8.2 mph average

 - 222 ave watts

 - 2nd road segment, 3.39 miles, aveHR 135, maxHR 154, time 16:35

Total ride time: 1:36

Total miles: 15.81

Total elevation gained: 1453 ft.

Felt surprising good on the mountain bike today. I was a little worried my bike handling skills would not be up to par on the wet course with other riders. Not the case, but hill climbing is still the weak point compared to the top riders. Regardless, lots of fun. 

Saturday - Feb. 6

Road bike

 - 20.28 miles

 - 1 hour 15 minutes

 - 16.24 mph ave

 - 137 aveHR

 - 158 maxHR

 - 1188 ft. Of elevation gained

 - 164 ave watts

First time on the road with my aero bars. Definitely a different feeling but got better with each passing mile.  They definitely make going into the wind MUCH easier.

Friday - Feb. 5

Kettlebell Snatch set
 - 10 minutes, single arm switch
 - 16kg
 - 22 rpm

Treadmill Jog
 - 3.0 miles
 - 5.7 mph, 2% grade
 - aveHR 143
 - maxHR 150
 - Total time 32 minutes

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

Later in the afternoon.....

Ab SuperSet x2
 - situp x40
 - 4-way crunch x40
 - leg lever x40
 - flutter kick x50
 - 1/2 situp x40

8-count Burpee x15

Max Pushup in 2 minutes: 85
Max Situp in 2 minutes: 68
Max Pullup: 16

30# weight vest for 1 hour

Thursday - Feb. 4

Played with the 3" FBBC Crusher
 - worked up to 72kg + whatever the pin and handle weigh
2.5" FBBC Crusher
 - worked up to 95kg+, 100kg was no go today.  Will play around again next week sometime.

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

3-mile Treadmill Run
 - 2% grade
 - 1st mile at 5.7 mph
 - 1/4 mile at 7.8 mph
 - 1/4 mile at 5.7 mph
 - 1/4 mile at 7.8 mph
 - 1/4 mile at 5.7 mph
 - 1/8 mile at 8.2 mph
 - 1/8 mile at 5.7 mph
 - 1/8 mile at 8.2 mph
 - 1/8 mile at 5.7 mph
 - 1/8 mile at 8.2 mph
 - 1/8 mile at 5.7 mph
 - 1/8 mile at 8.2 mph
 - 1/8 mile at 5.7 mph
 Total Time: 28:30

Wednesday - Feb. 3

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

Pushups
 - regular 2x15
 - close 2x10
 - wide 2x15
 - dive bomber 2x15

Dips 2x15
Arm Haulers 3x30
8-count burpee x15

Neck exercises x25

Ab SuperSet x2
 - situp x40
 - 4-way crunch x40
 - leg lever x40
 - flutter kick x50
 - 1/2 situp x40

Treadmill Jog
 - 4.0 miles
 - 5.7 mph, 2% grade
 - aveHR 148
 - maxHR 159
 - Total time 42:30 minutes

Tuesday - Feb. 2

Indoor Bike Trainer
 - 30-minute Lactate Threshold test

10 minutes warm-up
Start of 30-minute test
 - first 10-minutes aveHR 140 (ave wattage 172)
 - final 20-minutes aveHR 156 (ave wattage 209)
10 minutes cooldown

Totals
 - Time: 50 minutes
 - aveHR 150
 - maxHR 167
 - ave watts 197
 - ave cadence 85

From this test the final 20-minutes average HR is a very good estimate of my lactate threshold on the bike.  So for me, 156 bpm.  This will now breakdown into new training zones based on this outcome.  As fitness improves, I should see my ave total wattage increase first and then my lactate threshold increase later.

Bike Training Zones:
 Zone 1   under 126 (active recovery)
 Zone 2   126-138    (aerobic threshold)
 Zone 3   139-145    (tempo)
 Zone 4   146-155    (sub-lactate threshold)
 Zone 5a   156-159  (lactate threshold)
 Zone 5b   160-164  (aerobic capacity)
 Zone 5c   165+       (anaerobic capacity)

Running lactate threshold is said to be about 10 bpm above the bike, putting me at 166.

Running Training Zones:
 Zone 1   under 142 (active recovery)
 Zone 2   143-151    (aerobic threshold)
 Zone 3   152-158    (tempo)
 Zone 4   159-165    (sub-lactate threshold)
 Zone 5a   166-169  (lactate threshold)
 Zone 5b   170-176  (aerobic capacity)
 Zone 5c   177+       (anaerobic capacity)

Testing an training zone information from Joe Friel's 'Total Heart Rate Training'

Monday - Feb. 1

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

Pushups
 - regular 2x15
 - close 2x10
 - wide 2x15
 - dive bomber 2x15

Dips 2x15
Arm Haulers 3x30

Neck exercises x25

Ab SuperSet x2
 - situp x40
 - 4-way crunch x40
 - leg lever x40
 - flutter kick x50
 - 1/2 situp x40

Treadmill Jog
 - 1.5 miles
 - 7.0 mph, 2% grade
 - aveHR 155
 - maxHR 166
 - 13:00
 - 1.5 miles
 - 5.7 mph, 2% grade
 - aveHR 149
 - maxHR 159
 - Total distance 3.0 miles
 - Total time 28:48 minutes

Later in the afternoon.....

Seated Calf Raise
 - various sets of 6 @ 70#
 - the seated calf raise is the one exercise that seems to keep my plantar fascists at bay.