Thursday - Mar. 31

Front Squat (off 105kg max)
 5 x 53, 63kg
 3 x 74, 84kg
 3+ @ 95kg x 5

Trap Deadlift (off 227.5kg max)
 5 x 75kg
 5 x 115, 137kg
 3 x 159kg
 3 x 182kg
 3+ @ 205kg x 4

SuperSets + 30# weight vest
 - Squat -4x20
 - Walking Lunge - 4x20(r/l)

Double Leg Bound - no weight vest
 - 3x20

Side to Side Hop - 10" bar
 - 3x20

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

Fire Hydrants 2x100 (r/l)

Prowler Pushes - 20yds. down/back
  - 1x +90, 160, 210# (full recovery between)

Wednesday - Mar. 30

10 SuperSets
 - 500m Row (1:38.8, 1:39.0, 1:38.6, 1:37.6, 1:37.7, 1:38.9, 1:38.7, 1:39.2, 1:38.0, 1:35.3)
 - 25 pushups
 - 25 hanging knee raise (ab straps) - had to break most sets up, but got through them
 - Total Time: 54:17

Max Pushups in 2 minutes: 85
Max Situps in 2 minutes: 52
Max Pullups: 16

Road Run
 - 2.9 miles
 - 24:35
 - 8:12 pace
 - aveHR - strap battery died mid-run
 - maxHR - strap battery died mid-run

Tuesday - Mar. 29

Swim
 - 500 warm-up (10:52)
 - 100/200/400/200/100 on 20sec. rest (2:05, 4:22, 8:58, 4:30, 2:07)
 - 500 cool-down - 100free, 50breast, 100free, 50breast, 100free, 50breast, 50free (11:56)
 - Feeling relaxed and comfortable with this much yardage.  One more week at 2000yds and then I'l look to increase out to 2500yds total.

Later in the day.....

Kettlebell Snatch set
 - 20kg
 - 10 minutes, single arm switch
 - 18 rpm
 - nice and smooth today.  Looking forward to 20rpm next week.

Monday - Mar. 28

Pyramid 1 to 10, 10, to 1
 - pullups x1
 - pushups x3
 - situp x5
 - dips x2

Neck Exercises 2x35

Later in the afternoon....

Erg
 - 2000m
 - 6:56.1
 - 1:44.0 ave500m
 - drag #5
Rest 10 minutes
 - 2000m
 - 6:51.0
 - 1:42.8 ave500m
 - drag #5

Friday - Mar. 25

15 SuperSets
 - 500m Row (1:38.5, 1:39.1, 1:38.5, 1:38.3, 1:39.3, 1:38.9, 1:39.2, 1:39.0, 1:38.5, 1:39.1, 1:39.2, 1:38.3, 1:38.5, 1:38.3, 1:37.7)
 - Pushup x20
 - Decline Situp #1 x20
 - Total Time: 1:01:30

No time to rest.  Dressed for the weather and out the door for a run.

Road Run
 - 6.9 miles
 - 1:03:20
 - pace 9:05
 - aveHR 148
 - maxHR 164

I knew today was going to be the big day of the week.  I started the 500m rows with the confidence of being able to hold sub-1:40 for 10 sets, so what's an extra 5.  These were challenging, legs were being felt right from the start.  Pushups and situps were without difficulty and allowed me to focus on the rows.

My time window was precise today, so no time screw around.  Swapped my t-shirt for an long-sleeve thermal, wind vest, light hat/gloves and out the door I went.  Goal was for 6 miles and ended with 6.9.  I was very happy with my heart rate during the run, as I've finally achieved a moderate HR with solid pacing, for me at least.  Started to feel my IT bands over the last 2 miles, but nothing major.  Stretching and foam rolling the rest of the day.

Time to rest and refuel.  GREAT day.

Thursday - Mar. 24

Front Squat (off 105kg max)
 5 x 47, 58kg
 5 x 68, 79kg
 5+ @ 89kg x 8

Trap Deadlift (off 227.5kg max)
 8 x 75kg
 5 x 105, 125kg
 5 x 148kg
 5 x 171kg
 5+ @ 193kg x 6

SuperSets + 30# weight vest
 - Squat -3x15
 - Walking Lunge - 3x15(r/l)

Double Leg Bound - no weight vest
 - 2x10

Side to Side Hop - 10" bar
 - 2x20

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

Fire Hydrants 3x50 (r/l)

Prowler Pushes - 20yds. down/back
  - 1x +90, 160, 210# (full recovery between)

Scary when this is the easiest day of the week.

Wednesday - Mar. 23

Pull-ups 2x7
 - regular
 - reverse
 - close
 - wide
 - neutral

Pushups
 - regular 2x30
 - close 2x20
 - wide 2x30
 - dive-bomber 2x30 (had to break into 4x15)

Dips 2x25
Arm Haulers 3x50

8-count Burpee 2x20

Max Pushup in 2 minutes: 72
Max Situp in 2 minutes: 61
Max Pullups: 15

Neck exercises x50

Ab SuperSet x2 (took lunch break in between the two sets)
 - situp x60
 - 4-way crunch x50
 - leg lever x60
 - flutter kicks x150
 - 1/2 situp x100

Later in the evening.....

Road Bike
 - 1:02:39
 - 18.23 miles
 - aveMPH 17.5
 - aveHR 143
 - maxHR 170
 - ave watts 189

 - 1151 ft. Elevation gained

 - glad I took my headlight this evening. Would not have been safe without it.

Tuesday - Mar. 22

Swim
 - 500 warm-up (11:58) - might have been an extra 50 in here.
 - 5 x 200 @ 20sec. rest (4:24, 4:32, 5:45-accidental extra 50yds., 4:34, 4:36)
 - 500 cool-down - 100free, 50breast, 100free, 50breast, 100free, 50breast, 50free (12:08)
 - I felt very relaxed and comfortable in the water today.

Later in the day.....

Kettlebell Snatch set
 - 20kg
 - 10 minutes, single arm switch
 - 18 rpm
 - upper back and triceps were felt the most today.  Not surprising after the row yesterday and swim over lunch.  Still a great set without any difficulty.  Repeating this weight and rpm again next week before moving up to 20 rpm.

Monday - Mar. 21

Erg
 - 60 minutes
 - 15141m
 - drag #5
 - 1:58.9 ave500m
 - aveHR 145
 - maxHR 157

HUGE reduction in both HR measurements.  Last time I did a 60 minute row I was aveHR160, maxHR177 with the same ave/500m on January 12.

Max Pushup in 2 minutes: 93
Max Situp in 2 minutes: 73
Max Pullup: 16

Road Run
 - 1.7 miles
 - 13:50
 - 8:01 pace
 - aveHR 159
 - maxHR 174

Seated Calf Raise
 6 x 45, 70, 105, 115, 125, 135#

Saturday - Mar. 19

Road Bike

 - 29.24 miles

 - 1:54:10

 - aveMPH 15.37

 - ave watts 200

 - aveHR 149

 - maxHR 187

 - 2303ft. Climbed

 - ave cadence 80

This morning was a cold ride, starting temp was 32 degrees. Fingers were the only thing that really gave me trouble toward the end. Was hoping to do a few more hills but time and cold brought me in.  Average speed wasn't the greatest but being wrapped in cold-weather gear always sucks it up.  Super excited about averaging 200 watts. This was a non-stated goal at the beginning of the year and I'm now seeing how monitoring wattage is a between indicator of fitness than just average speed.  As a point of reference I was averaging 125-150 all last year.

Thursday - Mar. 17

Been a nice de-load week.  Performance has stayed high but I have been pushing hard and I've noticed some walking around fatigue/tiredness, nothing major, but better to rest than blowup.

Fr. Squat
 5 x 20, 30, 40, 50, 60kg

Trap DL
 5 x 65, 75, 85, 105, 125kg

Erg
 - 30 minutes
 - drag #5
 - 7020m
 - 2:08.2 ave500m
 - aveHR 114
 - maxHR 125

Nice and easy.

Tuesday - Mar. 15

Swim - 900 yds. total
 • 2 x 100 yards crawl warmup
(rest :30 between 100sets)
• 4 x 25 yards windsprints resting :30 between lengths
• 4 x 50 yards crawl resting :15 between laps
• 4 x 25 yards windsprints resting :30 between lengths
• 4 x 50 yards crawl resting :15 between laps
 -    100 freestyle warmdown

Monday - Mar. 14

Road Bike
 - 17.64 miles
 - 56:56
 - aveMPH 18.59
 - aveHR 146
 - maxHR 171
 - 833 ft. of elevation gained

Max Pushup in 2 minutes: 86
Max Situp in 2 minutes: 68
Max Pullup: 16

Road Run
 - 1.7 miles
 - 13:10
 - 7:40 pace
 - aveHR 163
 - maxHR 175

Run 'felt' slower than it was.

Saturday - Mar. 12

Road Bike
 - 24.23 miles
 - 1:22.30
 - 17.62 aveMPH
 - aveHR 129
 - maxHR 240 (something must have gone wrong)
 - 1555 ft. of elevation gained

Finished in the dark, glad to have my tail-light.  Had a scary first incidence with 'speed-wobble' on one of the descends over 40mph.  I was able to regain control and feel it was something I was doing wrong.  After researching it, it seems that I probably remained seated on the descent taking the shock absorption away from legs, which can induce speed wobble at certain speeds.  Best to hover slightly and equally load pedals and handlebars. 

Friday - Mar. 11

Pullups x2, 4, 6, 8, 10
 - regular
 - reverse
 - close
 - wide

Pushups x50, 40, 30, 20, 10
Dips x30, 25, 20, 15, 10
8-count Burpee x25, 20, 15, 10, 5

Max Pushup in 2 minutes: 75
Max Situp in 2 minutes: 72
Max Pullup: 16

Neck exercises x40

SuperSet x2
 - flutter kicks x100
 - leg levers x100
 - situp x100

Thursday - Mar. 10

Front Squat (off 105kg max)
 5 x 47, 58kg
 5 x 68, 79kg
 5+ @ 89kg x 5

Trap Deadlift (off 227.5kg max)
 8 x 75kg
 5 x 105, 125kg
 5 x 148kg
 5 x 171kg
 5+ @ 193kg x 5 - those felt heavy

SuperSets + 30# weight vest
 - Squat -4x15
 - Walking Lunge - 4x15(r/l)

Double Leg Bound - no weight vest
 - 3x15

Side to Side Hop - 10" bar
 - 3x20

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

Fire Hydrants 2x100 (r/l)

Prowler Pushes - 20yds. down/back
  - 3x +90, 160, 210# (full recovery between)

Road Run
 - 4 miles
 - 34:13
 - 8:16 pace
 - aveHR 155
 - maxHR 175

Deadlifts were miserably heavy today.  Humbling to have 425# feel so heavy, but goals are focused elsewhere.  I figured today was going to be rough, having the 3 prior days being filled with PR's.  The run in the rain to finish was less fatiguing than I anticipated.  

Wednesday - Mar. 9

10 SuperSets

 - pull-up x8

 - push-up x20

 - decline sit-up @ #1 x20

 - dips x10 

8-count Burpee x25
Max Pushup in 2 minutes: 75
Max Situp in 2 minutes: 65
Max Pullups: 16

Neck exercises x40

Ab SuperSet x2

 - Hanging Knee Raise x10

 - Sit-up x30

 - Oblique crunch x30 (r/l)

 - Atomic sit-up x30

 - Crunch x30

 - Reverse crunch x30

Erg
 - 5000m
 - drag #5
 - time: 18:01.6
 - 1:48.2 ave500m
 - aveHR 151
 - maxHR 175
 - started sub-1:55 and decided to try for sub-18:00 total at the 2500m point.  Held sub-1:47 the remaining time and just ran out of sprint energy the final 1000m, 500m and 250m.  Need to start about 1:50/500m to not be too far behind for the strong finish.

Tuesday - Mar. 8

Road Bike
 - on the actual road in nice weather
 - 27.6 miles
 - 1:35
 - 17.4 mph average
 - left HR strap at the gym, so no data there.  Felt energized and great the whole time.  Super excited.  Aerobars are finally dialed in nicely.

Later in the afternoon....

KB Snatch set
 - 10 minutes, single arm switch
 - 20kg
 - 18 rpm
 - The longer pause and heavier weight was felt, but much better performance than I anticipated.

Monday - Mar. 7

10 SuperSets

 - pull-up x8

 - push-up x20

 - decline sit-up @ #0 x20

 - dips x10 

Ab SuperSet x2

 - Hanging Knee Raise x10

 - Sit-up x30

 - Oblique crunch x30 (r/l)

 - Atomic sit-up x30

 - Crunch x30

 - Reverse crunch x30

Neck exercises x40

Road Run

 - 4.0 miles
 - 31:49

 - 7:42 pace

 - aveHR 162

 - maxHR 179

  - felt great to be outside running.  Treadmill base work paid off,

Later in the evening....

Bouldering with Kyle

Saturday - Mar. 5

Indoor Bike Trainer

 - 60 minutes

 - 19.24 miles

 - ave cadence 81

 - ave watts 144

 - aveHR 126

 - maxHR 143

Friday - Mar. 4

1 to 10, 10 to 1
 - Pullup x1
 - Pushup x2
 - Russian Twist @ 8kg (r/l) x3
 - Dips x2

Flutter Kicks x100
Leg Levers x100

Neck exercises x40

3-mile Treadmill Run
 - 2% grade
 - 1st mile at 6.2 mph
 - 1/4 mile at 8.0 mph
 - 1/4 mile at 6.2 mph
 - 1/4 mile at 8.0 mph
 - 1/4 mile at 6.2 mph
 - 1/8 mile at 8.5 mph
 - 1/8 mile at 6.2 mph
 - 1/8 mile at 8.5 mph
 - 1/8 mile at 6.2 mph
 - 1/8 mile at 8.5 mph
 - 1/8 mile at 6.2 mph
 - 1/8 mile at 8.5 mph
 - 1/8 mile at 6.2 mph
 Total Time: 26:40

Thursday - Mar. 3

Trap Deadlift (off 225kg max)
 8 x 75kg
 5 x 125, 146kg
 5 x 169kg
 3 x 191kg
 1+ @ 214kg x 3

SuperSets + 30# weight vest
 - Squat -3x15
 - Walking Lunge - 3x15(r/l)

Double Leg Bound - no weight vest
 - 2x10

Side to Side Hop - 10" bar
 - 2x20

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

Fire Hydrants 3x50 (r/l)

Neck Exercises x40

Prowler Pushes - 20yds. down/back
  - 3x +90, 160, 210# (full recovery between)

Erg
 - drag #6
 - 2000m
 - Time: 6:44.3
 - 1:41.1 ave500m
 - aveHR 156
 - maxHR 170

This 2000m time is my now my all-time best, prior was 6:48 in high school.  I held sub-1:40 for the first 1000m and then sub-1:46 thereafter.  I feel sub-1:40 for the entire 2000m is possible with further training.  

Wednesday - March 2

1 to 10, 10 to 1
 - Pullup x1
 - Pushup x2
 - Hanging Knee Raise x3 (ab straps)
 - Dips x2

Flutter Kicks x100
Leg Levers x100
8-count Burpee x25

Neck exercises x40

Treadmill Run
 - 3.0 miles
 - 6.2 mph, 2.0% grade
 - 29:00
 - aveHR 152
 - maxHR 166

Tuesday - Mar. 1

Swim
 - 500yds warm-up - 12:36 - but this was broken up with some breast stroke and rests.
 - just could not find my breathing timing today. Looking back on past 500yd warm-ups I was only a minute slower and I definitely sat on the wall a few times and did 100yds of breaststroke to try and breath.
 - my first 100yds after the warm-up was 2:03 (5 seconds faster than some of my better times).  I think I was swimming faster and hence breathing at a quicker rate than I'm use to which through me off.  I may need to try breathing every other stroke as opposed to every stroke.
  - to salvage the day I did swim at least 1000yds total. Doing some drills to work on sighting in open water and transitioning from freestyle/breaststroke without pushing off the wall.

Later in the afternoon....

Kettlebell Snatch set
 - 10 minutes, single arm switch
 - 16kg
 - 24 rpm
 - nice and smooth.  next week I'll be moving up to the 20kg bell.  Expecting this to become serious work.