Saturday - April 30

Road Bike

 - 56.26 miles

 - 3:18:17

 - aveMPH 17.2

 - ave cadence 82

 - 3392 ft. of elevation gained

 - heart rate strap battery died on the ride, about mile 25.

 - felt good to get a longer ride in. I wasn't trying to push the pace. I successfully used HammerGels to maintain steady energy throughout the ride, I consumed a shot about every 45 minutes.

Friday - April 29

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

Arm Haulers
 - 2 x 75

Neck Exercises
 2 x 50

Lunch Break......

20 SuperSets
 - Situp x10
 - Pushup x10
 - V-up x10
 - Close Pushup x10
 - Leg Lever x10
 - Hindu Pushup x10

Thursday - April 28

Front Squat (off 110kg max)
 5 x 55, 66kg
 3 x 77kg
 3 x 88kg
 3+ @ 99kg x 5

Trap Deadlift (off 230kg max)
 5 x 75, 115, 138kg
 3 x 161kg
 3 x 184kg
 3+ @ 207kg x 4

Road Run
 - 7.1 miles
 - 59:31
 - 8:22 pace
 - best this has ever felt along with time/pace PR's.

Seated Calf Raise
 5 x 45, 70, 105, 115, 130, 130#

Wednesday - April 27

10 SuperSets
 - 1000m Row -drag#5 (3:29.5, 3:26.7, 3:25.8, 3:26.7, 3:27.0, 3:26.2, 3:26.5, 3:27.0, 3:26.3, 3:24.3)
 - Pushup x15
 - Russian twist @ 8kg x15
 - last 3 sets were 'fun'

Neck Exercises
 - 2x50

Tuesday - April 26

Kettlebell Snatch set
 - 20kg
 - 10 minutes, single arm switch
 - 22 rpm
 - definitely working, but smooth.  Nervous to start.

Swim
 - 200 yard warm-up (4:05)
 - rest 1:30
 - 10 x 50 @ 15sec. rest (53-55sec. on all)
 - rest 1:30
 - 150 yards (was supposed to do 500yds, but I didn't rest long enough to recover from the fast 50yds.)
 - a bit flustered so finished with some sighting drills and a 100 yds cooldown

Monday - April 25

Pullups
 - 1 to 10, 10 to 1 pyramid
 - definitely the easiest/fastest I've completed this pyramid

25 SuperSets
 - Situp x10
 - Pushup x10
 - V-up x10
 - Close Pushup x10
 - Leg Lever x10
 - Hindu Pushup x10

Neck Exercises
 - 2 x 50

After Work in the evening.....

Bike
 - 14.64 miles
 - 49:00
 - 17.93 aveMPH
 - aveHR 139
 - maxHR 182
 - Normalized watts 209.9
     Transition Time: under 5 minutes
Run
 - 1.9 miles
 - 15:06
 - 7:38 pace

Saturday - April 23

Road Bike

 - 46.18 miles

 - 2:46:46

 - aveMPH 16.6

 - ave cadence 83

 - normalized watts 199.1

 - aveHR 139

 - maxHR 192

 - 3277 ft. of elevation gained

Noticing I have excellent energy for 2 hours and then I hit a wall.  I need to do better job of bring energy gels and bars on longer outings.  And need more practice with longer continuous efforts.

Friday - April 22

15 SuperSets
 - 500m row - drag#6 - descending (2:00.6, 1:58.4, 1:56.5, 1:54.1, 1:52.3, 1:50.3, 1:48.5, 1:46.2, 1:44.6, 1:42.6, 1:40.8, 1:38.6, 1:36.6, 1:34.4, 1:31.7)
 - 15 pushups
 - 15 hanging knee raise - ab straps

Those last 3 sets were 'fun'.  Pushups and knee raises were pleasantly relaxing.

Thursday - April 21

Last evenings Run-Bike-Run pace is being felt this morning.  I'm super happy with how I did.

Front Squat (off 110kg max)
 5 x 50, 61kg
 5 x 72kg
 5 x 83kg
 5+ @ 94kg x 6

Trap Deadlift (off 230kg max)
 5 x 75, 105, 127kg
 5 x 150kg
 5 x 173kg
 5+ @ 196kg x 6

Break for Luncheon Meeting........

SuperSets - 30# weight vest
 - Squat -3x20
 - Walking Lunge - 3x20(r/l)

Double Leg Bound - no weight vest
 - 3x15

Side to Side Hop - 12" hurdle
 - 3x20

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

Fire Hydrants 2x100 (r/l)

Prowler Pushes - 20yds. down/back
  - 6x +90# (full recovery between) 

Wednesday - April 20

Pullup x 2, 4, 6, 8, 10
 - regular
 - reverse
 - close
 - wide

Arm Haulers
 - 2 x 75

20 SuperSets
 - Situp x10
 - Pushup x10
 - V-up x10
 - Close Pushup x10
 - Leg Lever x10
 - Hindu Pushup x10


After Work in the evening.....

Run-Bike-Run
Run
 - 0.9 miles
 - 6:44
 - 7:13 pace
      Transition Time: 0:44
Bike
 - 11.7 miles
 - 35:32
 - 19.9 aveMPH
 - aveHR 150
 - maxHR 177
 - Normalized watts 202.7
     Transition Time: 1:32
Run
 - 2.0 miles
 - 15:10
 - 7:27 pace

Total Time: 59:44

Tuesday - April 19

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

Swim
 - 200 yard warm-up (3:59)
 - rest 1:30
 - 10 x 100 @ 15sec. rest (1:55, 2:00, 2:02, 2:05, 2:05, 2:03, 2:03, 2:06, 2:07, 1:52)
 - rest 2:00
 - 2 x 500 @ 30sec. rest (11:25, 11:55)
 - rest 1:00
 - 200 yard cool-down (4:38)
 - 2400 yards total

Finally reached the grind of training.  PR's seem to be fewer, smaller and further between, but it was bound to happen eventually.  Time to embrace the plateau, it's just setting the foundation for my next breakthrough.

Monday - April 18

Erg
 - drag #6
 - 30 minutes
 - 7342m
 - 2:02.6 ave500m
 - aveHR 125
 - maxHR 138

Max Pushups in 2 minutes: 93
Max Situps in 2 minutes: 73
Max Pullups: 16

Road Run
 - 4.1 miles
 - 33:42
 - pace 8:03
 - aveHR 155
 - maxHR 174

Legs felt stiff the first mile, but stayed smooth in the higher temps.

Sunday - April 17

Easy recovery ride - one hill to climb

 - 30.7 miles

 - 16.1 ave MPH

 - aveHR 130

 - maxHR 172

 - ave watts 134

2:06:10

Felt nice to ride and chat the whole time. 8 of us in the group today.  One power bust uphill to chase James on a 30 second sprint.

Friday - April 15

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

Neck Exercises
 - 2 x 40

Break for lunch.....

Pushups x20, 30, 40, 50, 50, 40, 30, 20
Situps x40, 60, 80, 100, 100, 80, 60, 40
Dips x15. 20, 25, 30, 30, 25, 20, 15

Thursday - April 14

Front Squat (off 110kg max) - deload weights
 5 x 45, 50kg
 5 x 55kg
 5 x 61kg
 5 x 66kg

Trap Deadlift (off 230kg max) - deload weights
 5 x 75kg
 5 x 105, 115kg
 5 x 127kg
 5 x 138kg

SuperSets - no 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
  - 6x +90# (full recovery between) - with one of my high school kids

Wednesday - April 13

Kettlebell Snatch set
 - 20kg
 - 10 minutes, single arm switch
 - 20 rpm
 - amazing (well, not really) how much easier that is to do in the morning before swimming.

Swim
 - 45 continuous laps
 - 49:45
 - 2250 yards (1.278 miles)
 - huge PR(total continuous yardage) for me and a nice mental hurdle as this is the distance needed for the half-ironman in July.

Later in the evening....

'Beat-Down' ride with the BikeWerks cycling team
 - a mid-week 'friendly' race
 - they attacked on the second climb and I was dropped.  I maintained visual contact for 20 minutes after while riding at race pace HR (160-170) before easing back and finishing the ride.

 - 24.36 miles

 - ave mph 17.9

 - aveHR 148

 - maxHR 170

 - ave watts 193

Tuesday - April 12

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

Pushups x20, 30, 40, 50, 50, 40, 30, 20
Situps x40, 60, 80, 100, 100, 80, 60, 40
Dips x15. 20, 25, 30, 30, 25, 20, 15

Arm Haulers
 - 2 x 75

Neck Exercises
 - 2 x 40

Took my time getting through this today.  Total time was 2.75 hours.  Still a little fatigued from Sunday.

Later in the afternoon....

Recumbent Bike - easy spinning
 - 30 minutes
 - level 6/20
 - 7.20 miles
 - cadence 78-85 rpm
 - HR never over 120 bpm

Monday - April 11

All bodyweight - no weight vest or weights today

SuperSet
Squat
 - 4x20
Lunge (r/l)
 - 4x20

Double Leg Bound (low intensity effort)
 - 3 x20

Side-to-side Hurdle Hops - 10"
 - 3 x 20

Seated Calf Raise
 - 8 x 45, 70, 105, 105, 105#
Fire Hydrants
 - 2x100

Was hesitant to do much today, but legs felt good after the 2nd set of squat/lunges.  Stretching and Foam Rolling the remainder of the day.

Sunday - Apr. 10

Amish Country Roubaix 50k race day

 - 30.64 miles

 - 2:01:20

 - 15.15 aveMPH 

 - 74 ave cadence

 - 229 ave watts

 - 159 aveHR

 - 211 maxHR

 - 3100 feet gained

Great race with lots of challenges.  I don't think I could have pedaled any harder without cramping and gassing out.  Fitness felt good but still plenty of guys faster than me currently.  Definitely something I will do again.  I'm not sure of my final placing just yet.  I believe 45 of us started the 50k race.  I'll updated my official placing once it's known.

Update: 12th place finish. 11:27 behind first

Wednesday - Apr. 6

Front Squat (off 105kg max)
 5 x 58, 68kg
 5 x 79kg
 3 x 89kg
 1+ @ 100kg x 4

Trap Deadlift (off 227.5kg max)
 5 x 75kg
 5 x 125, 148kg
 5 x 170kg
 3 x 193kg
 1+ @ 216kg x 3

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)

Ready for 3 days of rest and stretching prior to this Sunday's Amish Country Roubaix bike race.  I'll be competing in the 50k.

Tuesday - Apr. 5

Swim
 - 500 warm-up (10:58)
 - 2 minute rest
 - 2 x 500 @ 30sec. rest (11:30, 11:46)
 - 2 minute rest
 - 500 cool-down - 100free, 50breast, 100free, 50breast, 100free, 50breast, 50free (12:38)

Later in the day.....

Kettlebell Snatch set
 - 20kg
 - 10 minutes, single arm switch
 - 20 rpm
 - again I was worried about fatigue going into this set, but was happy to find it went very smooth with little to no difficulty (mild breathing, no forearm pump or hand strain)

Monday - Apr. 4

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

Pushups x20, 30, 40, 50, 50, 40, 30, 20
Situps x40, 60, 80, 100, 100, 80, 60, 40
Dips x15. 20, 25, 30, 30, 25, 20, 15

Arm Haulers
 - 2 x 75

Neck Exercises
 - 2 x 40

Later in the evening......

Trail Run w/ Kilo
 - 5.2 miles

 - 54:09

 - 10:15 pace

Saturday - Apr. 2

Gravel Road ride with the BikeWerks guys

 - 30.1 miles

 - 2:07:52

 - 14.19 aveMPH

 - 71 ave cadence

 - 201 ave watts

 - aveHR 151

 - maxHR 185

 - 3343 ft. Elevation gained

Road the course for the Amish Country Roubaix race which is next Sunday.  I'm in far better shape than the last time I road with these guys but they still left me in the dust.  My goal is to ride sub-2 hours next week.  

Friday - Apr. 1

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

Arm Haulers
 - 2 x 75

Neck Exercises
 - 2 x 35

Pushups x20, 30, 40, 50, 50, 40, 30, 20
Situps x40, 60, 80, 100, 100, 80, 60, 40
Dips x15. 20, 25, 30, 30, 25, 20, 15

Ab SuperSet
 - Flutter Kicks x150
 - Leg Lever x150
 - Situp x150

Abs are getting better, but still the weak link on this kind of volume.