Friday, August 18, 2017

Thursday - Aug. 17

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

After Work....

Mountain Bike
 - Vultures Knob
 - 6.36 miles
 - 52:55
 - aveHR 135
 - maxHR 162

Wednesday, August 16, 2017

Wednesday - Aug. 16

1 to 10
 - 20 yds. down/back (these went 1 to 10 as well)
 - telephone pole clean and press from the end, not the whole pole obviously.
~ 30 minutes to finish

Trail Run
 - Wooster Memorial Park
 - 2.66 miles (ran 2 then hiked out, dizzy and lightheaded.  Sugar crash from Log PT, only 45 minutes between and I didn't eat anything which was a mistake)
 - 33:35
 - pace 12:38
 - aveHR 137
 - maxHR 158

Tuesday - Aug. 15

Seated Calf Raise
 5x 45, 70, 105, 115, 130, 140, 140#

Lunch....

Barbell Clean + Jerk
(full squat catch)
 - 20reps daily max limit
 1x 40, 45, 50, 55, 60kg
 1x 65, 70, 75, 80, 85kg
 1x 90, 95, 100kg
 - the front squat became the limiting factor. not much of a surprise.

After Work....

Mountain Bike
 - Vultures Knob + road to and from
 - 12.81 miles
 - aveHR 144
 - maxHR 173

Tuesday, August 15, 2017

Monday - Aug. 14

KB LongCycle
 - 3 minutes Work / 5 minutes Rest
 - 8 rpm @ 12kg, 16kg, 20kg, 24kg, 28kg
 - 28kg @ 6 rpm x 1 minute

KB 1-arm LongCycle
 - 4 minutes @ 12-10rpm, switch arms every minute
 - 28kg

Humbling to remember playing with the red 32s for many sets and reps.  I was tremendously durable and 'in shape' years ago.  Getting there again, but humbling to remember years past.

After Work....

Trail Run
 - Wooster Memorial Park
 - 3.79 miles
 - 45:55
 - pace 12:07
 - aveHR 144
 - maxHR 172

Monday, August 14, 2017

Sunday - Aug.13

Road Bike - group ride for Diane and Jill
 - 56.92 miles
 - 3:49:10
 - ave mph 14.9
 - aveHR 107
 - maxHR 151

Felt good to have long easy day in the saddle.

Friday - Aug. 11

Barbell Clean + Push Press
 - 50kg x 20
 - warm-up exercise, was going to be tire flips but it rained

6 Rounds
 - DB Farmers Walk @ 125# - down/back 60 feet
 - Arm over arm rope pull of sled - 100# + 80#
 - Sandbag Squat + 4-count Press @ 100# x5
 - sandbag definitely the hard part

After Work...

Trail Run w/ pups
 - Wooster Memorial Park
 - 1.84 miles
 - 20:35
 - aveHR 137
 - maxHR 158

Trail Hike w/ pups
 - 1.03 miles
 - 24:12
 - aveHR 103
 - maxHR 135

Friday, August 11, 2017

Thursday - Aug. 10

Seated Calf Raise
 5x 45, 70, 105, 115, 125, 130#

After Work.....

Swim/Bike brick workout with Diane, Jill and Jenn as they prepare for Ironman Chattanooga, this is also Diane and Jill's first IM, Jenn's 4th.  They all helped me tremendously, now I want to help them finish the journey.

Open Water Swim - no wetsuits
 - Charles Mill Reservoir
 - 1.18 miles
 - 45:25
 - best and most confident I've felt without a wetsuit in open water.  Very happy.

Road Bike
 - 57:22
 - 12.75 miles
 - ave mph 13.3
 - aveHR 115
 - maxHR 158

Thursday, August 10, 2017

Wednesday - Aug. 9

Had a gym member wishing to program out a shoulder day for me.  This is what he came up with:

Warm-up #1
 - Press - 10 x 45#
 - Upright Row - 10 x 45#
 - Lateral DB Raise - 10 x 15#
 - Bent Over DB Raise - 10 x 15#

Warm-up #2
 - Press - 8 x 95#
 - Upright Row - 8 x 85#
 - Front DB Raise - 10 x 15#

SuperSet #1 - 6 sets on 45 sec. rest
 - Press @ 115# x6
 - Upright Row @ 85# x6
 - Lateral DB Raise @ 17.5 x6
 - definitely working to keep the presses strict and stay on 45sec. rest

4 minutes rest

SuperSet #2 - 6 sets on 45 sec. rest
 - DB alternating Press @ 45# x6
 - Shrugs @ 185# x6
 - Facepull @ 100# x6
 - not as challenging as the first round, but felt good.

After Work.....

Trail Run solo
 - Wooster Memorial Park
 - 7.9 miles
 - 1:22:34
 - pace 10:27
 - aveHR 155
 - maxHR 172

Wednesday, August 9, 2017

Tuesday - Aug. 8

Having fun with strongman medleys again.

8 Sets
 - 1x Chain Drag
 - 2x Axle Clean + Jerk @ 220#
 - 3x Tire Flip - 300#

After Work...

Road Bike
 - 27.94 miles
 - 1:34:12
 - 17.8 ave mph
 - aveHR 142
 - maxHR 165

Tuesday, August 8, 2017

Monday - Aug. 7

Home from vacation on the west coast
 - low motivation to train, so kept it to an exercise routine

10, 9, 8, 7, 6, 5, 4, 3, 2, 1
 - Deadlift @ 225#
 - Axle Hang Clean @ 135#
 - Axle Push Press @ 135#
Total Time: 17:03

After Work...

Trail Run
 - Wooster Memorial Park
 - 31:30
 - 3.04 miles
 - pace 10:21
 - aveHR 148
 - maxHR 177

Thursday, July 27, 2017

Thursday - July 27

Mountain Bike w/ James
 - Vultures Knob plus the roads to/from home
 - 1:26:05
 - 14.54 miles
 - aveHR 135
 - maxHR 171




Wednesday, July 26, 2017

Wednesday - July 26

Road Bike - return from car oil change drop-off
 - 2.07 miles
 - 8:47
 - aveHR 132
 - maxHR 151

Seated Calf Raise
 5x 45, 70, 95, 105, 115, 115#

Clients and Lunch.....

Road Bike - pickup for car oil change
 - 2.12 miles
 - 7:22
 - aveHR 116
 - maxHR 136

Still tired from the weekend.  

Tuesday - July 25

Dynamic Warm-up / Jump Rope 2 minutes

Agility Ladder

Overhead Squat
 - 10x 20kg

Barbell Clean + Jerk
(full squat catch)
 - 20reps daily max limit
 1x 40, 45, 50, 55, 60kg
 1x 65, 65, 70, 70, 75kg
 1x 75, 80, 80, 85, 85kg
 1x 85, 85, 85, 85, 85kg

After Work....

Trail run w/ friends and pups
 - Wooster Memorial Park
 - sprint the uphills, walk the rest
 - 4.03 miles
 - 1:13:21
 - aveHR 104
 - maxHR 167

Tuesday, July 25, 2017

Sat.-Sun. July 22-23

25-Hours of Vultures Knob
 - team of 4
 - started at noon Saturday after an hour thunderstorm rain delay. Finished at 1pm Sunday.
 - the course was ridden in reverse direction after 1am.
 - I completed 5 total laps

Saturday
 Lap 1
 - 6.67 miles
 - 49:43
 - 8.0 ave mph
 - aveHR 154
 - maxHR 172
 - crashed hard on my right shoulder due to the slick course.  Happy no major damage.

Lap 2
 - 6.59 miles
 - 50:38
 - 7.8 ave mph
 - aveHR 156
 - maxHR 172

Sunday
 Laps 3+4 in reverse direction (2:15am start)
 - we did double laps at night to give everyone a bit more sleep
 - 13.93 miles
 - 2:15:59
 - 6.1 ave mph
 - aveHR 130
 - maxHR 158

Lap 5 in reverse direction
 - 6.94 miles
 - 1:03:55
 - 6.5 ave mph
 - aveHR 136
 - maxHR 162

Great time had by all even with the wet conditions.  18 total laps as a team.  

Friday, July 21, 2017

Thursday - July 20

Dynamic Warm-up / Jump Rope 2 minutes

Strongman circuit
 - day early so I can have a rest day tomorrow before the weekends 25-hour team mountain bike race.

10 Rounds on 1:30 clock
 - Sandbag Carry - down/back 10yds. @ 200#
 - Double DB Clean/Squat/Press @ 50# x5
 - this was very challenging, but 'fun'

After Work....

Open Water swim
 - Killbuck Lake
 - 46:39
 - 1.2 miles
 - aveHR 145
 - maxHR 160
 - warm in a full wetsuit but those are the rules for the lake.  Felt relaxed and good for the first swim since the ironman.

Wednesday, July 19, 2017

Wednesday - July 19

KB Long Cycle
 - warm-up:
 - 2 minutes, 8 rpm, 12kg
 - 2 minutes, 8 rpm, 16kg

Main Set
 - 10 minutes
 - 20kg
 - 8 rpm
 - warm and humid but completed smoothly.  Mental demons heavier than the weights.

Seated Calf Raise
 5x 45, 70, 95, 105, 115, 115#

Hangboard - 10 minute sequence.
 - 15 sec. hang Jug
 - 1x pullup Round Sloper
 - 10 sec. hang Medium edge
 - 15 sec. hang w/ 3 shrugs Pocket
 - 20 sec. hang w/ 2 pullups Large edge
 - 10 sec. hang Round Sloper w/ 5 knee raise Pocket
 - 4 pullups Large edge
 - 10 sec. hang Medium edge
 - 3 pullups Jug
 - hang as long as possible -Round sloper 40 sec.

Legs held in the forward position definitely makes a difference.  I had read that it is much more specific to climbing to hold in this hollowed position than legs bent 90 degrees behind.  Very noticeable on the pullups and I will continue in this style.

Tuesday - July 18

Legs needed the day off yesterday.  Still not 100% but not as tight and having the fullness feeling they did yesterday.

Dynamic Warm-up / Jump Rope 2 minutes

Agility Ladder

Overhead Squat
 - 10x 20kg

Barbell Clean + Jerk
(full squat catch)
 - 20reps daily max limit
 1x 40, 50, 60, 65, 65kg
 1x 70, 70, 70, 75, 75kg
 1x 75, 80, 80, 80, 80kg
 1x 85, 85, 85, 85, 85kg

After Work....

Trail run w/ friends
 - Wooster Memorial Park
 - 4.03 miles
 - 48:34
 - pace 12:03
 - aveHR 143
 - maxHR 172

Sunday, July 16, 2017

Sunday - July 16

Vultures Knob Grassroots mountain bike race
 - 16.4 miles
 - 1:51:27
 - 8.8 ave mph
 - aveHR 158
 - maxHR 176

I'm borrowing a mountain bike for next weekends 25-hour race on this same trail and I wanted to test ride it beforehand.  Very glad I did as it took me 6-8 miles to figure out its handling characteristics.  Butt is sore from back to back days in the saddle.

Saturday - July 15

Bike ride to the ride
 - 1.99 miles
 - 6:26
 - 18.6 ave mph
 - aveHR 127
 - maxHR 148

Group Ride
 - 62.7 miles
 - 3:52:18
 - 16.2 ave mph
 - aveHR 136
 - maxHR 177

Great ride and felt good throughout but would not want to have done much more.

Friday, July 14, 2017

Friday - July 14

Strongman Circuit

5 Rounds
 - Yoke Walk 40' down/back @ 350#
 - Stone to Shoulder @ 165# x4
 - Axle C+P @ 175# x4
 - took a couple minutes rest between rounds.  Last 2 rounds were done with no rest between.

Thursday - July 13

De-Load Week

Dynamic Warm-up / Jump Rope 2-minutes

Sandbag Clean + Press
 - Squat + 4-count Press
 - 6x 40, 70, 100, 100, 100#
 - quickly becoming one of my favorite all-around series

Seated Calf Raise
 5x 45, 70, 80, 80#


Thursday, July 13, 2017

Wednesday - July 12

De-Load week

1-arm DB Clean + Press (r/l)
 - pyramid the rack, only strict press
 - touch the floor each rep, single arm clean
 - 1:45 rest between sets
 5x 15, 20, 25, 30, 35, 40, 45, 50, 50, 45, 40, 35, 30, 25, 20, 15#

Bouldering wall traverse
 x 3 trips - different each time
 - time on wall: 2:55, 3:25, 3:25
 - 5 minutes rest between

Tuesday, July 11, 2017

Tuesday - July 11

De-Load week

KB Long Cycle
 - warm-up:
 - 2 minutes, 6 rpm, 12kg
 - 2 minutes, 6 rpm, 16kg

Main Set
 - 10 minutes
 - 20kg
 - 6 rpm
 - slower pace definitely makes it a boringly long set.

Monday, July 10, 2017

Monday - July 10

De-Load week

Overhead Squat
 - 10x 20kg

Barbell Clean + Jerk
(full squat catch)
 1x 40, 45, 50, 55, 60kg
 1x 60, 60, 65, 65, 65kg
 1x 65, 65kg

Bouldering Wall
 x 3 trips - different each time
 - time on wall: 2:50, 3:30, 3:08
 - 5 minutes rest between


Friday, July 7, 2017

Friday - July 7

Strongman Clean + Press Medley
 - 5 rounds of 1 rep each, increased weight each round

Log @ 110, 120, 140, 160, 180#
DB w/ FatGripz (r/l) @ 60, 70, 80, 90, 100#
Axle @ 125, 140, 160, 180, 200#
KB (r/l) @ 28, 32, 36, 40, 44kg
Sandbag @ 70, 100, 150, 150, 150#


Thursday - July 6

KB Long Cycle
 - warm-up:
 - 2 minutes, 8 rpm, 12kg
 - 2 minutes, 8 rpm, 16kg

Main Set
 - 10 minutes
 - 20kg
 - 8 rpm
 - better than I feared

After Work....

Road bike to trail race
 - 4.79 miles
 - 17:04
 - aveMPH 16.8
 - aveHR 142
 - maxHR 163
 - was running late so rode harder than usual to get there

Vertical Runner Trail race mini-series final
 - 3.1 miles
 - 30:12
 - 9:44 pace
 - aveHR 166
 - maxHR 177
 - felt strong at threshold pace

We were teamed up with another runner and I was supposed to do a 1.5 mile loop after my partner, Jenn, got back from her 3.1 loop.  Unfortunately, she rolled her ankle on a fast downhill section.  Other runners alerted us and we ran the trail backward toward her.  Ultimately, I ended up giving her a piggy back ride for 0.5 miles uphill and out.  We stopped 3 times to rest along the way.  Hope to see her back out there again soon.

Road bike back home
 - 4.81 miles
 - 17:19
 - aveMPH 16.7
 - aveHR 137
 - maxHR 162

Thursday, July 6, 2017

Wednesday - July 5

Overhead Squat
 - 10x 20kg

Barbell Clean + Jerk
(full squat catch)
 - 20reps daily max limit
 - goal is to reach heaviest singles without form breaking down
 1x 40, 50, 60, 65, 65kg
 1x 70, 70, 75, 75, 75kg
 1x 80, 80, 80, 80, 80kg
 1x 80, 80, 80, 80, 80kg
 - best these have felt

After Work....

Mountain Bike
 - Vultures Knob
 - 6.56 miles
 - 46:54
 - aveMPH 8.4
 - aveHR 148
 - maxHR 170
 - legs felt good but bike handling skills need brushed up for offroad riding.  Also forgot how much hand strength is needed from all the vibration.

Wednesday, July 5, 2017

Sunday - Monday, July 2-3

Seneca Rocks and Smoke Hole Canyon

We arrived at Seneca about 1:30pm.  No need to set-up camp and climbing packs were sorted before we left so we topped off water and started the walk toward the trail.  At the trailhead were two guys, one clearly in issued forest fire gear.  We said hello and asked what was happening.  A forest fire had been start the evening prior somewhere beneath the observation deck and that this trail was closed but we would be able to enter via Roy Gap Rd. and as long as we stayed on the south peak we should be fine.  Easy enough for us.  My plan for our first afternoon was to do some easy warm-up pitches of Totem (1st pitch) and Skyline Traverse (1st) before heading back to set camp and settle in.

Totem had a guide group on it, which wasn't much of a surprise and 2-3 groups were lined up under and for Candy Corner.  We made our way around to Skyline which I was then surprised to see nobody on and one couple just rapping off.  Short belay up the initial ledge and then set up our main belay.  I climbed confidently and misjudged a couple of cam choices but to be expected for the first climb of the year.  Another couple rappelled past me on the way up and I reached the bolts about 60seconds before another group appeared from Candy Corner looking to rap down themselves.

We climbed on doubles only to familiarize ourselves with the extra rope for the next days trip to the summit.  It took me more time than I'd like to set the bolt belay (ATC in guide mode) with me hanging to keep room on the ledges for the emerging groups, another camp up another route between Candy Corner and Skyline, all were looking to use the rap anchors.  Everything double checked and up Josie came, cleaning on her way.  It seemed like a speed pull on the rope for me to keep up with her, she climbs well for apparently taking 10 years off, her best then was 5.10c on top-rope.

Sorting doubles to rappel on a single again took longer than I wished, but all was safe and smooth eventually.  On the start ledge we belayed up another couple before the short 15' rappel down to the ground.  We then walked back around to the start of Totem which had now cleared and we went up the first pitch here as well.  Climbing was smooth again, this was me first time leading this pitch and I did not extend my first piece enough and dealt with some rope drag.  I also managed to permanently stick a blue 0.3 X4 cam 2/3 of the way up, a donation to the route.  My rope drag apparently caused it to rotate upwards and walked deeper in.  I attempted for 15 minutes on the rappel to dislodge it with zero success.  Back to setup camp, cook burgers and watch the north peak fires glow in the night.

Monday morning we were up and headed toward the trailhead by 8:30am.  This time a mass of 25-30 forest firefighters greeted us.  They were optimistic but had the whole mountain closed down until further review and said to check back about noon.  We went to explore around the swimming hole and the visitors center before heading back for a short nap.  Back to the rangers stationed at the Roy Gap entrance but it wasn't good, the fire had shifted towards the south peak and everything remained closed for the foreseeable future but he gave us some info about Smoke Hole Canyon, a new place a short drive away he'd heard of.  We went to the Gendarme for more info, where other climbers had gathered to utilize the wi-fi and plan.  Some went to Franklin, we opted to try Smoke Hole Canyon.

The drive was closer to 45minutes and we backtracked a couple of times to find the parking spaces (just big enough for 4 maybe 5 cars).  The rakkup app and directions were great and much better than mountainproject.  The guide for the area costs $3.99 on rakkup.  We found the 5.8 routes easily from the pictures and descriptions.  We chose/found 'Synergy' first.  I took my time but climbed it with needing to hangdog any bolts.  Definitely a new area with most holds still dirty with lots of loose dust, pebbles and some vegetation/spiderwebs.  Otherwise, the rock was solid limestone.  I set a top-rope on my draws and was lowered down.  The 5.8 slowed Josie down a slight bit but she still climbed it well and without a problem.  I then went back up on top-rope to clean and rappel.

We went back to the app and found our way to 'Pray the Gray Away' 40yds away, another 5.8 but 55' tall instead of 40'.  Much of the same but more technical with balance and body position very much needed.  I hung on a few bolts after clipping, with the move around the bulge taking 4-5 attempts, one way had hands but no feet, the other feet but no hands.  Feet but no hands was victorious.  Thankfully the top had perma-draws and I just clipped and lowered.  Josie went next and struggled at similar points but still found her way to the top.  Safely lowered to the ground we packed up for the drive back.  Swimming hole to clean up and then pizza dinner on the Front Porch with a beer.

By the time we left Tuesday morning the burned area was everything 200 yards beneath the observation deck south to the gunsight and possibly the start of Old Man's route.  Most of the ledge above the Lower Slabs was also affected from what we could tell.

The mountain isn't going anywhere anytime soon.  We'll both be back again soon.

  

Friday, June 30, 2017

Friday - June 30

Strongman type circuit day

5 Rounds
 - Keg Clean + Press x5 @ 120#
 - Sorinex RootHog sled push + 90# @ 50'
 - Log Clean + Press x5 @ 110#
 - Sorinex RootHog sled pull + 90# @ 50'
About 15 minutes total according to Brandon

After Lunch.....

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

Thursday, June 29, 2017

Thursday - June 29

Box Jump series
 - 14"-18"-24"
 - 3 sets of 5

Sandbag Clean + Press
 - Squat + 4-count Press
 - 4x 40, 60, 100#

Sandbag Clean + Press
 - 6 sets of 2 @ 150#

After Work.....

Road Bike to park
 - 4.81 miles
 - 18:32
 - aveHR 137
 - maxHR 160

Trail run series final race with Vertical Runner
 - Wooster Memorial Park
 - 4.53 miles
 - 44:46
 - 9:52 pace
 - aveHR 168
 - maxHR 183
 - definitely a strong threshold run today. Still not fully recovered but seeing signs of improvement.

Road Bike home
 - 4.66 miles - started watch late
 - 16:03
 - aveHR 141
 - maxHR 163

Wednesday - June 28

Agility Rings
 - Double leg x6, Single Leg x6 (r/l)

1-arm DB Clean + Press (r/l)
 - pyramid the rack, only strict press
 - touch the floor each rep, single arm clean
 - 1:45 rest between sets
 5x 15, 20, 25, 30, 35, 40, 45, 50, 55, 60, 65, 60, 55, 50, 45, 40, 35, 30, 25, 20, 15#

After Lunch and Clients......

Bouldering wall traverse
 x 3 trips - different each time
 - time on wall: 2:47, 3:10, 2:09
 - 5 minutes rest between

Hangboard - 10 minute sequence.
 - 15 sec. hang Jug
 - 1x pullup Round Sloper
 - 10 sec. hang Medium edge
 - 15 sec. hang w/ 3 shrugs Pocket
 - 20 sec. hang w/ 2 pullups Large edge
 - 10 sec. hang Round Sloper w/ 5 knee raise Pocket
 - 4 pullups Large edge
 - 10 sec. hang Medium edge
 - 3 pullups Jug
 - hang as long as possible -Round sloper 25 sec.

After Work....

Road Bike
 - 21.06 miles
 - 1:20:26
 - 15.7 aveMPH
 - aveHR 121
 - maxHR 154

Tuesday, June 27, 2017

Tuesday - June 27

Dynamic Warm-up / Jump Rope 2 minutes

Agility Ladder

KB Long Cycle
 - warm-up:
 - 2 minutes, 8 rpm, 12kg
 - 2 minutes, 8 rpm, 16kg

Main Set
 - 10 minutes
 - 20kg
 - 8 rpm
 - definitely more work with the 20s but happy to be strong with them.

After Work...

Road Bike
 - 18.8 miles
 - 1:04:39
 - 17.5 aveMPH
 - aveHR 142
 - maxHR 167

After Dinner.....

Trail Run w/ Kilo and Josie w/ Cooper
 - Wooster Memorial Park
 - 3.11 miles
 - 33:17
 - 10:42 pace
 - aveHR 145
 - maxHR 170

Better heart rate values on the bike and run today, but still about 5 bpm higher than i'd like for this work output.  Another week and a half and I should be feeling pretty good.

Monday, June 26, 2017

Monday - June 26

Overhead Squat
 - 10x 20kg

Barbell Clean + Jerk
(full squat catch)
 - 20reps daily max limit
 - goal is to reach heaviest singles without form breaking down
 1x 40, 50, 60, 65, 65kg
 1x 70, 70, 70, 75, 75kg
 1x 75, 75, 80, 80, 80kg
 1x 80, 80, 80, 80, 80kg

Saturday, June 24, 2017

Saturday - June 24

Hangboard - 10 minute sequence.  
 - 15 sec. hang Jug
 - 1x pullup Round Sloper
 - 10 sec. hang Medium edge
 - 15 sec. hang w/ 3 shrugs Pocket
 - 20 sec. hang w/ 2 pullups Large edge
 - 10 sec. hang Round Sloper w/ 5 knee raise Pocket
 - 4 pullups Large edge
 - 10 sec. hang Medium edge
 - 3 pullups Jug
 - hang as long as possible -Round sloper 15 sec.

Friday, June 23, 2017

Friday - June 23

5 Rounds
 - 5x tire flip
 - 5x log clean+press @ 110#

Rest 15-20 minutes

5 Rounds
 - 5x tire flip
 - 5x log clean+press @ 110#

Break for lunch.....

Bouldering wall traverse
 x 4 trips - different each time
 - time on wall: 2:40, 1:40, 2:30, 2:24
 - 4:30 minutes rest between

Evening....

Ruck Across America event at Durniat Strength
 - 7:30-9p

Thursday - June 22

Box Jump series
 - 14"-18"-24"
 - 3 sets of 5

Sandbag Clean + Press
 6x 25, 40, 50, 60, 70, 100#
 10 singles @ 150#

After Work.....

Trail run series race with Vertical Runner
 - Wooster Memorial Park
 - 4.58 miles
 - 49:13
 - 10:45 pace
 - aveHR 158
 - maxHR 182
 - heart rate clearly showing I'm not recovered

Wednesday, June 21, 2017

Wednesday - June 21

Dynamic Warm-up / Jump rope 2 minutes

Double Leg Hurdle Jumps - 6" x 6
 - straight x6
 - lateral x3 (r/l)
 - straight x6

1-arm DB Clean + Press (r/l)
 - pyramid the rack, only strict press
 - touch the floor each rep, single arm clean
 - 1:45 rest between sets
 5x 15, 20, 25, 30, 35, 40, 45, 50, 55, 60, 55, 50, 45, 40, 35, 30, 25, 20, 15#
 - rest break was perfect for this

Bouldering wall traverse
 x 4 trips - different each time
 - time on wall: 2:48, 2:20, 2:20, 2:50 (stayed on the vertical section last set)
 - 4:30 minutes rest between

Tuesday, June 20, 2017

Tuesday - June 20

Agility Ladder

KB Long Cycle
 - warm-up: 2 minutes, 8 rpm, 12kg
Main Set
 - 10 minutes
 - 16kg
 - 8 rpm
 - happy this felt smooth and without trouble

Erg
 - drag #5
 - 21,097m (half marathon challenge put out by concept2 for the summer solstice)
 - 1:21:54.1
 - 1:56.5 ave500m
 - aveHR 165
 - maxHR 203
 - scosche strap so I'll need to check the file on that max, average seems about right for me striving to stay sub-1:58

Monday, June 19, 2017

Monday - June 19

Dynamic Warm-up / Jump Rope 2 minutes

Agility Rings
 - Double x6, Single leg x6

Overhead Squat
 - 10x 20kg

Barbell Clean + Jerk
(full squat catch)
 - 20reps daily max limit
 - goal is to reach heaviest singles without form breaking down
 1x 40, 45, 50, 55, 60kg
 1x 60, 65, 65, 70, 70kg
 1x 70, 75, 75, 75, 75kg
 1x 80, 80, 80, 80, 80kg

After lunch.....

Bouldering wall traverse
 x 4 trips - different each time
 - time on wall: 1:50, 2:35, 2:00, 1:50
 - 4 minutes rest between

Friday, June 16, 2017

Friday - June 16

4 bouldering wall traverses

Hangboard - 10 minute sequence.  Used jugs for everything
 - 15 sec. hang
 - 1x pullup
 - 10 sec. hang
 - 15 sec. hang w/ 3 shrugs
 - 20 sec. hang w/ 2 pullups
 - 10 sec. hang w/ 5 knee raise
 - 4 pullups
 - 10 sec. hang
 - 3 pullups
 - hang as long as possible - 60 sec.

Thursday, June 15, 2017

Sunday - June 11

Ironman Boulder

Swim - 2.4 miles
 - watch recorded 2.8
 - 1:37:23
 - minHR 107
 - aveHR 158
 - maxHR 165
 - this was a great time for me and my furthest open water swim to date

Transition to bike
 - 0.32 miles
 - 9:46
 - minHR 125
 - aveHR 147
 - maxHR 169
 - heart rate spike was upon exiting the water

Bike - 112
 - watch recorded 113.5 (other stated that the course was 2 miles long)
 - 6:17:13
 - aveMPH 18.1
 - minHR 111
 - aveHR 143
 - maxHR 166
 - definitely the easiest perceived effort century+ ride I've done

Transition to Run
 - 0.27 miles
 - 7:03
 - minHR 109
 - aveHR 128
 - maxHR 138

Run - 26.2
 - watch 26.68 miles
 - 6:45:09
 - 15:08 pace
 - minHR 103
 - aveHR 125
 - maxHR 149
 - legs felt great coming out of transition and through the first mile. Then it was quickly a jog/walk and once through mile 11 it was just walking to the finish.  Feet were just hurting too much to run, and I was tired.

Overall
 - 14 hours 56 minutes 13 seconds
 - very happy with the finish and my overall time.
 - a more detailed write-up will follow sometime this week/weekend

Tuesday, June 6, 2017

Monday - June 5

Road Bike
 - 14.0 miles
 - 48:51
 - 17.2 aveMPH
 - aveHR 129
 - maxHR 170

Road Run
 - 2.8 miles
 - 23:59
 - 8:31 pace
 - aveHR 148
 - maxHR 160


Monday, June 5, 2017

Saturday - June 3

Road Bike
 - 56.71 miles
 - 3:10:57
 - 17.8 aveMPH
 - aveHR 139
 - maxHR 165
 - took a couple days rest to clear sinus congestion

Thursday, June 1, 2017

Wednesday - May 31

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

After Work.....

Open Water Swim
 - Killbuck Lake
 - 1.7 miles
 - 57:38
 - aveHR 143
 - maxHR 151
 - had some leg/calf cramps midway but managed without stopping or causing concern

Trail Run
 - around Killbuck Lake
 - 2.5 miles
 - 21:30
 - 8:32 pace
 - aveHR 156
 - maxHR 165

Wednesday, May 31, 2017

Tuesday - May 30

Road Bike
 - 13.8 miles
 - 43:43
 - 18.9 ave MPH
 - aveHR 130
 - maxHR 164

Thursday, May 25, 2017

Wednesday - May 24

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

After Work....

Open Water Swim
 - Killbuck Lake, wetsuits
 - 1.47 miles
 - 51:55
 - aveHR 132
 - maxHR 143
 - longest open water swim to date.  Amazing how its all progressed.  Very happy.

Wednesday, May 24, 2017

Tuesday - May 23

After Work.....

Road Bike
 - 36.2 miles
 - 1:50:31
 - 19.6 aveMPH
 - aveHR 134
 - maxHR 161

Road Run
 - 2.82 miles
 - 21:46
 - 7:43 pace
 - aveHR 157
 - maxHR 171

SOOO much better feeling today.  I was a little concerned after Monday's run that I'd screwed my training with a weekend of drinking.  Regardless, no more late nights til after the race.  Back to feeling confident.

Tuesday, May 23, 2017

Monday - May 22

Seated Calf Raise
 3 x 35, 45, 60, 70, 95. 105, 105#

After Work....

Road Run
 - 5.0 miles
 - 43:55
 - 8:46 pace
 - aveHR 150
 - maxHR 165

The run felt horrible but knew it would after the weekend of little sleep and lots of beers.

Monday, May 22, 2017

Saturday - May 20

Sorinex Summer Strong 10

Ultimate Athlete Combine
 - 10 minutes to reach a 1RM on squat, bench and deadlift
 - Squat - 365#, missed 385#
 - Bench - 285#, missed 305#
 - Deadlift - 465#, missed 505#

 - Standing Broad Jump - 8' 9"
 - 5-10-5yds. shuttle sprint - 5.1 sec.
 - 20# MedBall shot-put - 27.5'
 - Sorinex Center Mass farmers walk 40yds. (100, 90, 80, 70, 60#) - 1:43
 - 2000m Row - drag #10 - 6:38.6

Disappoint but not too surprised with my strength numbers, but achieved my overall goal of have fun and don't hurt myself.  The Ironman was always fresh on my mind and pushing this weekend on anything was not going to help.

Tex and I played with some of the grip implements, was close to hand-to-hand tossing the Inch. Lifted the blob and up to the 173# anvil.  I wasn't able to pinch 2-45s but overall not a bad grip day.

Now to get back to ironman training.  Less than 3 weeks out.

Thursday, May 18, 2017

Wednesday - May 17

Road Bike
 - commute back to work after dropping car off for oil change
 - 2.15 miles
 - 9:31
 - 13.6 ave mph
 - aveHR 129
 - maxHR 155

Road Bike
 - car pickup
 - 2.17 miles
 - 8:25
 - 15.5 ave mph
 - aveHR 126
 - maxHR 144

After Work....

Open Water Swim
 - Killbuck Lake, wetsuits
 - 1.33 miles
 - 45:50
 - aveHR 134
 - maxHR 141
 - absolutely the best i've ever felt swimming open water. Freestyle the entire time, without any breaststroke recovery periods.  Very excited to be progressing.

Trail Run
 - around Killbuck Lake
 - 2.46 miles
 - 20:47
 - 8:28 pace
 - aveHR 149
 - maxHR 160

Wednesday, May 17, 2017

Tuesday - May 16

After Work....

Road Bike
 - 20.0 miles
 - 1:06:58
 - 17.9 ave mph
 - aveHR 133
 - maxHR 158

Road Run
 - 2.54 miles
 - 22:13
 - 8:44 pace
 - aveHR 149
 - maxHR 161

Hike w/ Kilo
 - Wooster Memorial Park
 - 2+ mile loop, didn't start watch

Monday, May 15, 2017

Monday - May 15

Stretch / Foam Roller / Dynamic Warm-up / Jump Rope 2 minutes

Squat (300# max) - slight pause at the bottom each rep
 5x 135, 165, 195, 225#
 3x 255#
 1+@ 285# x 3

Bench Press (280# max) - slight pause each rep
 5x 125, 155, 180, 210#
 3x 240#
 1+@ 265# x 2

Deadlift (365# max)
 5x 135, 165, 200, 235, 275#
 3x 310#
 1+@ 345# x 3

After Lunch.....

OH Press (145# max)
 5x 45, 65, 80, 95, 110#
 3x 125#
 1+@ 140# x 5

Hang Clean (210# max)
 5x 115, 135, 160#
 3x 180#
 1+@ 200# x 3

Weight Pullup (40kg max)
 10x no weight
 5x 16, 22, 26, 30kg
 3x 34kg
 1+ @ 38kg x 2

Seated Calf Raise
 5x 45, 70, 80, 90, 105, 105, 105#

Erg - drag #10
 - 20 minutes
 - 4918m
 - 2:02.0 ave500m
 - aveHR 129
 - maxHR 144

Sunday - May 14

Road Bike
 - 72.4 miles
 - 4:10:34
 - 17.3 ave mph
 - aveHR 126
 - maxHR 149

Very happy with this ride after the higher intensity race yesterday.  Legs and body were a little sore/tired in the morning but I kept my intensity low today.  Also focused on eating and drinking on the bike.  This will be very important for the Ironman.  Having done so, I felt very good at the end of the ride, low back was a little tight but definitely could have done more miles and/or ran.  Confidence is high for June 11.

Saturday - May 13

WooDu - duathlon race
  - 6th place out of 44 men.  1:11:14 total time

Run#1
 - 1.56 miles
 - 10:53
 - 7:01 pace
 - aveHR 162

Bike
 - 13.46 miles
 - 37:25
 - 21.6 ave mph
 - aveHR 163

Run#2
 - 3.07 miles
 - 22:55
 - 7:28 pace
 - aveHR 166

Very happy with my performance today.  I have not been doing any threshold runs, so I knew that would be limiter for this event.  I viewed this as just a fast training day.  My second run mile splits were 8, 7:30, 7; very happy to negative split the second run, plenty of energy left in the tank.  My bike split was the second fastest on the day which also makes me happy.

Hike w/ Kilo
 - Wooster Memorial Park
 - 3.7 miles
 - 1:07

Thursday, May 11, 2017

Thursday - May 11

After Work....

Pool Swim
 - 100 yds warm-up
 - 10 x 100yds leaving on 2:15
 - 200 yds cool down
 - this was a hard swim workout for me. Definitely the fastest repeats I've ever accomplished.  Sweat was still pouring off of me in the locker room afterwards, a first.  A workout I will do again, but not too often.  Back to long and steady tomorrow.

Wednesday, May 10, 2017

Wednesday - May 10

Erg - drag #10
 - 20 minutes
 - 5626m
 - 1:46.6 ave500m
 - aveHR 158
 - maxHR 179
 - did the first 7 minutes around 1:47-48 and then settled in to 1:50-51 before finishing the last 7 minutes at/under 1:44

After Work....

Road Bike
 - 36.16 miles
 - 1:53:52
 - 19.1 ave mph
 - aveHR 135
 - maxHR 156
 - just amazed at my average speed and heart rate max/average. Training is really paying off and feeling good.

Tuesday - May 9

After Work.....

Pool Swim
 - 1225 yds.
 - 48:30
 - working with the lifeguards and masters coaches on technique adjustments

Tuesday, May 9, 2017

Monday - May 8

Stretch / Dynamic Warm-up / Jump Rope 2 minutes

Squat (300# max) - slight pause to the bottom
 5x 135, 150, 180#
 3x 210, 240#
 3+@ 270# x 6

Bench Press (280# max) - slight pause each rep
 5x 115, 140, 170#
 3x 195, 225#
 3+@ 250# x 5

After Lunch....

OH Press (145# max)
 5x 45, 75, 85#
 3x 100, 115#
 3+@ 130# x 6

Hang Clean (210# max)
 5x 105, 125#
 3x 145, 170#
 3+@ 190# x 4

Deadlift (365# max)
 5x 135, 185, 225#
 3x 255, 290#
 3+@ 330# x 6

Weight Pullup (40kg max)
 10x no weight
 5x 16, 20, 24kg
 3x 28, 32kg
 3+ @ 36kg x 2.5 + 1

Seated Calf Raise
 5x 45, 70, 80, 90, 105#

After Work....

Road Bike
 - 11.8 miles
 - 33:35
 - 21.1 ave mph
 - aveHR 147
 - maxHR 169

Sunday, May 7, 2017

Sunday - May 7

Open Water Swim
 - Charles Mills reservoir 
 - 19:04
 - 1041 yds.
 - aveHR 132
 - maxHR 139
 - best day of sighting and staying smooth.  Water temps at 54 degrees so didn't stay too long.

Saturday, May 6, 2017

Saturday - May 6

Road bike
 - WooDu course preview group
 - 13.68 miles
 - 48:35
 - ave mph 16.9
 - aveHR 136
 - maxHR 178

Brief pause to decide to ride the run course

2.80 miles
 - 12:55
 - aveHR 127
 - maxHR 156

Friday, May 5, 2017

Thursday, May 4, 2017

Thursday - May 4

Stretch / Dynamic Warm-up / Jump Rope 2 minutes

Squat (300# max) - slight pause to the bottom
 5x 135, 165, 195, 225#
 5+@ 255# x 8

Bench Press (280# max) - slight pause each rep
 5x 125, 155, 180, 210#
 5+@ 240# x 6

Deadlift (365# max)
 5x 135, 165, 200, 235, 275#
 5+@ 310# x 8

After Lunch.....

Hang Clean (210# max)
 5x 95, 115, 135, 160#
 5+@ 180# x 6

Weight Pullup (40kg max)
 10x no weight
 5x 18, 22, 26, 30kg
 5+ @ 34kg x 4+1

OH Press (145# max)
 5x 45, 65, 80, 95, 110#
 5+@ 125# x 8

Seated Calf Raise
 5x 45, 70, 80, 90, 90#

Erg - drag #10
 - 20 minutes
 - 5296m
 - 1:53.3 ave500m
 - aveHR 137
 - maxHR 148

Wednesday - May 3

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

After Work

Road Bike
 - 35.18 miles
 - 1:53:26
 - 18.6 ave mph
 - aveHR 129
 - maxHR 158

Road Run
 - 2.7 miles
 - 22:51
 - 8:27 pace
 - aveHR 141
 - maxHR 152

Wednesday, May 3, 2017

Tuesday - May 2

45 minutes - as many rounds as possible
 - 60# goruck sandbag
 - 20x ground to shoulder
 - 20sec. overhead hold
 - 20x pushups hands on bag
 - 20sec. overhead hold
 - 20x situps w/ bag
 - 20sec. overhead hold
 - Total Rounds: 11 complete with 30sec. overhead hold to finish out the clock

After Work....

Pool Swim
 - 500yds.
 - 10 x 50yds on 10 breathes rest - working on a faster kick and arm turnover
 - 100yds side stroke
 - 10 x 50 yds on 10 breathes rest
 - 1600yds total

Road Run
 - 5.0 miles
 - 43:48
 - 8:45 pace
 - aveHR 149
 - maxHR 162

Sunday, April 30, 2017

Sunday - Apr. 30

Road Bike
 - 46.67 miles
 - 2:47:57
 - 16.7 average mph
 - aveHR 141
 - maxHR 169

Open Water Swim
 - Charles Mills Lake
 - 1416 yds.
 - 24:07
 - aveHR 141
 - maxHR 161
 - wetsuit worn

Road Bike
 - 26.0 miles
 - 1:36:00
 - 16.2 average mph
 - aveHR 133
 - maxHR 157

Lots of wind on the first leg.  Swim felt rather good but forgot how much more shoulder fatigue is felt in the wetsuit.  Second ride was a sore butt with the wind now at my back so was rather relaxed.  Overall, very happy with the day and how my endurance is progressing.


Friday, April 28, 2017

Friday - Apr. 28

Pool swim
 - 500m
 - 10 x 100m on 7 breathes rest
 - they had the pool set up for 50m long course today. Felt nice not to push off the way every 25 yards. Also happy that this didn't kick my butt like it did last year when I swam long course.

Thursday, April 27, 2017

Thursday - Apr. 27

Pool swim after work
 - 300 yds.
 - 30 x 50yds on 5 breathes rest
 - 30 sec. tread water then 50yds
 - 1850yds total
 - felt WAY better than the frustrating day of swimming Tuesday night.

Wednesday, April 26, 2017

Wednesday - Apr. 26

After Work....

Road Bike
 - 33.3 miles
 - 1:53:19
 - 17.7 aveMPH
 - aveHR 138
 - maxHR 168

Road Run
 - 2.54 miles
 - 22:09
 - 8:42 pace
 - aveHR 149
 - maxHR 163

Tuesday - Apr. 25

Squat (290# max) - added a slight pause to the bottom
 5x 135, 160, 190, 215#
 3x 245#
 1+@ 275# x 4

Bench Press (275# max) - slight pause each rep
 5x 125, 150, 180, 205#
 3x 235#
 1+@ 260# x 3

Weight Pullup (40kg max)
 10x no weight
 5x 22, 26, 30kg
 3x 34kg
 1+ @ 38kg x 2

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

Pool swim
 - 250yds.
 - finished with 1000 yds. total, never felt very good today so I did some drills to get to 1000yds.


Tuesday, April 25, 2017

Monday - Apr. 24

After Work....

Road bike
 - 11.8 miles
 - 33:38
 - 21.1mph average
 - 571' of ascent
 - aveHR 145
 - maxHR 193

Road run
 - 5.0 miles
 - 40:09
 - 8:01 pace
 - 289' of ascent
 - aveHR 162
 - maxHR 173

Felt surprisingly good today after all the travel yesterday.  6 weeks out from Ironman Boulder so you won't be seeing much lifting.  Lots of triathlon specific work coming up.

Sunday - Apr. 23

Morning Hike out to visitors center from Hermit Lake
 - 2.61 miles
 - 1:14:59
 - 49 ft. of ascent

Full trip report to come later this week/weekend.

Saturday - Apr. 22

Hermit Lake to Mt. Washington summit and back
 - 4.89 miles
 - 9:01:38
 - 3048 ft. of ascent and descent
 - very light 15-20 mph winds on the summit but very cloudy above the ravine.  Took an extra 3 hours to help two guys in there 20s down a 0.5 mile section of the Lions Head trail.  They were in tennis shoes and scared shitless.  Lots of chopping steps and sharing ice tools to get them down safely.

Friday - Apr. 21

Hike from Pinkham Notch visitor's center up to hermit Lake lean-tos
 - 2.97 miles
 - 2:46:11
 - 2159 ft. of ascent
 - light misty rain to start, then some clearing and sleet/wind to finish.  T-shirt and rain pants the whole way.  Temps 30-35.

Wednesday, April 19, 2017

Tuesday - April 18

After Work

Road Bike
 - 26.85 miles
 - 1:33:59
 - 17.1 ave mph
 - aveHR 136
 - maxHR 166

Monday, April 17, 2017

Monday - Apr. 17

Dynamic Warm-up / Jump Rope 2 minutes

Squat (290# max) - added a slight pause to the bottom
 5x 135, 175#
 3x 205, 230#
 3+@ 260# x 6

Bench Press (275# max) - slight pause each rep
 5x 115, 135, 165#
 3x 195, 220#
 3+@ 250# x 4

Weight Pullup (40kg max)
 10x no weight
 5x 20, 24kg
 3x 28, 32kg
 3+ @ 36kg x 3.5

Clients. Lunch. Clients.

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

After Work....

Road Bike
 - 11.8 miles
 - 34:02
 - 20.8 ave mph
 - 574' of elevation
 - aveHR 145
 - maxHR 164

Saturday, April 15, 2017

Saturday - Apr. 15

Pool Swim
 - 250yds.
 - 5 x 200yds on 9 breathes rest ( 3rd set was 250yds)
 - 5 x 100yds on 5 breathes rest
 - 1800yds total

Wooster Memorial park w/ Greg and Mac
 - 1.3 mile trail run
 - 13:57

5 Rounds
 - 60# sandbag burpee x5
 - 60# sandbag lunge x10 (r/l)
 - push-up x15
 - sit-up x20
- 12:28

 - 1.3 mile trail Run w/ 30# pack
 - 15:59

2 Rounds
 - 60# sandbag toss and chase (100yds down/back)
 - 100 sit-ups

- 1.3 mile trail Run
 - 15:28

Felt solid all day. We kept the runs very aerobic and was capable of full sentence conversation the whole time while heart rate stayed in the 130s.

Friday, April 14, 2017

Friday - Apr. 14

Road Bike
 - 56.69 miles
 - 3:23:26
 - 16.7 ave mph 
 - elevation 5873'
 - aveHR 129
 - maxHR 153

Thursday, April 13, 2017

Thursday - Apr. 13

KB Snatch
 - 10 minutes
 - 24kg
 - 16 rpm
 - aveHR 132
 - maxHR 147
 - a nice manageable 1 rpm increase

Wednesday, April 12, 2017

Wednesday - Apr. 12

Dynamic Warm-up / Jump Rope 2 minutes

Squat (290# max) - added a slight pause to the bottom
 5x 135, 160, 190, 220#
 5+@ 245# x 8

Bench Press (275# max) - slight pause each rep
 5x 125, 150, 180, 205#
 5+@ 235# x 6

Weight Pullup (40kg max)
 10x no weight
 5x 18, 22, 26, 30kg
 5+ @ 34kg x 5

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

Ring Muscle-Up
 x4 - was curious

Tuesday, April 11, 2017

Tuesday - Apr. 11

KB LongCycle
 - 10 minutes
 - 20kg
 - 8 rpm
 - a hard set this morning

Lunch and Clients....

Hang Clean (210# max)
 5x 95, 115, 135, 160#
 5+@ 180# x 8

Deadlift (365# max)
 5x 135, 165, 200, 235, 275#
 5+@ 310# x 8

OH Press (145# max)
 5x 45, 65, 95, 110#
 5+@ 125# x 8

Ring Play

After Work...

Road Bike
 - 35:57
 - 11.82 miles
 - 19.7 ave mph
 - aveHR 140
 - maxHR 162
 - legs didn't feel great but still moved very well.

Road Run
 - 17:34
 - 2.16 miles
 - 8:08 pace
 - aveHR 152
 - maxHR 165

Sunday, April 9, 2017

Sunday - Apr. 9

Road bike
 - 56.8 miles
 - 3:21:28
 - 16.9 ave mph
 - 4741' of elevation gained
 - aveHR 134
 - maxHR 160
 - really tried to not push the pace knowing I was going to run afterwards. Heart rate stayed right where I wanted and never went above threshold on any of the climbs.

Road Run w/ John McPhilips
 - 4.99 miles
 - 41:32
 - 8:19 pace
 - 295' of elevation gained
 - aveHR 162
 - maxHR 172
 - definitely started off faster than I expected, but my legs actually felt decent, so I went with it.  That lasted 2.5 miles and then I had to back off a bit, but my mile splits went from 7:45ish to 8:40ish, so still not bad for me.

Overall, VERY happy with how today went and look forward to repeating this next Sunday with possibly a few extra miles on the run.

Friday, April 7, 2017

Friday - Apr. 7

KB Snatch set
 - 10 minutes
 - 24kg
 - 15 rpm
 - aveHR 121
 - maxHR 138
 - felt good, but forearms pumped afterwards.

Rest 1 hour

KB LongCycle
 - 10 minutes
 - 20kg
 - 8 rpm
 - hard but good on 1 hour rest between 10 minute sets

Lunch and Clients....

Treadmill
 - 20 minutes
 - 2.15 miles
 - 6.5 mph, 2% grade
 - aveHR 145
 - maxHR 152

Bike trainer
 - 25 minutes
 - distance 9.37
 - cadence 90
 - aveHR 143
 - maxHR 156

Thursday, April 6, 2017

Thursday - Apr. 6

Treadmill
 - 20 minutes
 - 6.5 mph, 2% grade
 - aveHR 147
 - maxHR 156

Erg
 - 20 minutes
 - 5075m
 - 1:58.8 ave500m
 - drag #6
 - aveHR 147
 - maxHR 154

Wednesday - Apr. 5

Dynamic Warm-up / Jump rope 2 minutes

De-Load Weights

Hang Clean (210# max)
 5x 95, 105, 115, 125, 135#

Deadlift (365# max)
 5x 135, 165, 185, 220, 235#

OH Press (145# max)
 5x 45, 65, 75, 85, 95#

Squat (290# max) - added a slight pause to the bottom
 5x 130, 145, 160, 175, 190#

Bench Press (275# max) - slight pause each rep
 5x 125, 135, 150, 165, 180#

Tuesday, April 4, 2017

Sunday, April 2, 2017

Sunday - Apr. 2

Road bike w/ Rebecca Steiner
 - 36.57 miles
 - 2:29:37
 - 14.7 mph average
 - aveHR 109
 - maxHR 139
 - 1319' of ascent
 - a smooth and relaxed ride

Road run w/ Rebecca
 - 2.01 miles
 - 18:50
 - 9:21 pace
 - aveHR 136
 - maxHR 158
 - legs still sore to impact at the start but felt better towards the end.  Recover still needed from the weight vest run yesterday.

Saturday, April 1, 2017

Saturday - Apr. 1

A Fool's Day Workout
 - Molon Labe Crossfit

Every Hour On The Hour x5 Rounds
 - 2 mile run + 30# vest
 - 20x Fr. Squat at bodyweight 
 - 20x Bench Press at bodyweight
 - 20x 15' rope climb

Run #1
 - 17:27
 - aveHR 157
 - 8:44 pace

Run#2
 - 18:49
 - aveHR 157
 - 9:17 pace

Run#3
 - 19:17
 - aveHR 160
 - 9:45 pace

Run#4 - no weight vest
 - 18:42
 - aveHR 154
 - 9:17 pace

Run#5 - no weight vest
 - 18:12
 - aveHR 156
 - 9:09 pace

In round #3 we all hit a wall and switched to pull-ups instead of rope climbs.  Hands were just raw even though we wore gloves.  Un-racking the front squats was also chore but maintained.

We dropped the weight vests for the fourth run as IT band and knees were feeling it.  When we returned Mark (owner/head coach at Molon) informed us that he wanted everyone to scale back the lifts to 70% which we didn't argue with, so I continued with 155# for the remaining two rounds.  A much nicer weight to handle but not super easy under fatigue.

Overall, very happy with the training day and really liked the setup of this Workout and feel it can/will be used again by me.  Different exercises can be substituted in; turkish get-up, back squat, rower.  Also very impressed with my running ability with the weight vest, this was my first time running with one.

Thursday, March 30, 2017

Thursday - Mar. 30

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

Clients and Lunch.....

Ab circuit x2
 - situp x40
 - 4-way crunch x40
 - leg lever x40
 - 4-count flutter kick x50
 - 1/2 situp x40
 - plank - 60sec.

8-count burpee x15

Pushups in 2 minutes: 47
Situps in 2 minutes: 56
Pullups: 10

After Work.....

Spin bike at home
 - 60 minutes
 - aveHR 111
 - maxHR 130

Wednesday, March 29, 2017

Wednesday - Mar. 29

KB Snatch set
 - 10 minutes
 - 24kg
 - 15 rpm
 - aveHR 123
 - maxHR 137
 - felt very strong today

Client....

Hang Clean (200# max)
 5x 110, 130, 150#
 3x 170#
 1+@ 190# x 3

Deadlift (350# max)
 5x 135, 185, 230, 265#
 3x 300#
 1+@ 335# x 5

OH Press (135# max)
 5x 45, 75, 90, 100#
 3x 115#
 1+@ 130# x 5

Lunch and Client....

KB LongCycle
 - 10 minutes
 - 20kg
 - 8 rpm
 - didn't wear the HR strap.  Felt solid but the mental demons were starting to talk.  Very happy with two strong 10 minute GS sets in one day.  It's been awhile since I've done that.

After Work....

Trail run w/ Kilo
 - Wooster Memorial Park
 - 2.25 miles
 - 21:19
 - pace 9:27
 - aveHR 148
 - maxHR 165

Monday, March 27, 2017

Monday - Mar. 27

Dynamic Warm-up / Jump Rope 2 minutes

Squat (275# max) - added a slight pause to the bottom
 5x 135, 180, 205#
 3x 235#
 1+@ 260# x 5

Bench Press (275# max) - slight pause each rep
 5x 135, 180, 205#
 3x 235
 1+@ 260# x 2

One Arm Pullup w/ band assist on rings
 - 4 x 1 (r/l)
 - #3 band, off hand held 3 hand widths up from bottom of band

Clients / Lunch / Client.....

Bike trainer at the gym
 - 60 minutes
 - distance 21.7
 - cadence 91
 - aveHR 138
 - maxHR 153
 - the bike trainer is much easier to spin than the spin bike at home

Barbell Turkish Get-up
 1x 45, 65, 85, 95# (r/l) - success on right, missed left a couple of times
KB Get-up
 1x 44, 48kg (r/l)
 - easier than a barbell but still challenging

After Work....

Trail run w/ Kilo
 - Wooster Memorial Park
 - 2.32 miles
 - 21:31
 - 9:16 pace
 - aveHR 151
 - maxHR 165
 - legs did not feel coordinated running tonight

Friday, Mar. 24 - Saturday, Mar. 25

C.A.R.C. after Dark GoRuck event
 - 9pm to 12noon
 - started at Molon Labe Crossfit and then went into the Cuyahoga National Park
 - I went into the event with a more negative attitude than the last time in October.  Some in the ruck community take these events VERY seriously and strive to live GoRuck.  My goal was to have fun and lighten the mood, we're in Macedonia, Ohio, not Fallujah, Irag.  It all starts with a 'Welcome Party', basically random calisthenics with loaded packs that you never do well enough or in a quick enough time.  Holding overhead is typically where I struggle the most, but you get through it and move on.  They added in some group tire lifts overhead, 4 to a tire, and we then loaded the tires with 60, 80, 100, 120# sandbags, total weight on the heaviest tire plus sandbags was around 500#.

After this we had a classroom session and dinner (this was build as more of a learning GoRuck, not just a beatdown ruck).  We then went over basic tactical first aid and an intro to navigation/map reading.  Next we got into prisoner escape methods; how to break/cut through ducktape and zipties.  All a lot of fun with plenty of jokes thrown around.

Next it was time for the Army PT test; 2 minutes pushup, 2 minutes situp and a 2 mile run.  I was happy with 70 pushups, 69 situps and sub-16 run before they bound our hands and feet, put a bag over our heads and put us in the back of a UHaul.  A short drive to Cuyahoga Valley National Park while we escaped our shackles in the back.  The van stop and we all jumped out ready to navigate to our next checkpoint.

We were in search of hidden glowsticks while avoiding searching volunteers.  Before long the sun was beginning to appear on the horizon.  We continued our navigation, sometimes successfully and others not so much.  Eventually time ran out and our leader called in the evac, our UHaul again, but this time without the shackles and bags to head back to the gym by noon.

All in all a good time.  I am surprised by how many people don't ever walk in the woods.  Lots of comments about how far in the middle of nowhere we were.  We could see/hear a road pretty much the whole time.  

Thursday, March 23, 2017

Thursday - Mar. 23

KB Snatch set
 - 10 minutes
 - 24kg
 - 15 rpm
 - aveHR 138
 - maxHR 179
 - definitely feeling the cumulative fatigue today.  Would have liked one more day before this set but doing another 12-hour GoRuck event tomorrow night into Saturday.

After work.....

Trail Run w/ Kilo
 - Wooster Memorial Park
 - 3.91 miles
 - 659' of gain
 - 9:51 pace
 - aveHR 151
 - maxHR 179
 - didn't feel fast but apparently it was better than average. Breathing was labored on the up hills but legs felt good throughout. I need to get back to more frequent runs.


Wednesday, March 22, 2017

Wednesday - Mar. 22

Dynamic Warm-up / Jump Rope 2 minutes

Hang Clean (200# max)
 5x 100, 120#
 3x 140, 160#
 3+@ 180# x 5

Deadlift (350# max)
 5x 135, 175, 210#
 3x 245, 280#
 3+@ 315# x 5

OH Press (135# max)
 5x 45, 70, 80#
 3x 95, 110#
 3+@ 120# x 5

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

Pushups
 - regular 2x15
 - close 2x10
 - wide 2x15
 - dive bomber 2x15
 - 8-count Burpee x15

Lunch and Client......

Dips 2x15
Arm Haulers 3x30 - added 1# to each arm the last 2 sets
Neck Exercises x25
Shoulder Blaster @ 2.5#

Abs x2
 - situp x40
 - 4-way crunch x40
 - leg lever x40
 - flutter kick x50
 - 1/2 situp x40
 - plank - 60 sec.

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

Tuesday - Mar. 21

KB LongCycle
 - 10 minutes
 - 20kg
 - 8 rpm
 - aveHR - strap came loose again. the 20kg bells put too much upward pressure on the strap in thge rack position.
 - this felt much better today compared to last week. Breathing and overall composure much improved.

Clients.....

Pool Swim
 - 250yds
 - 15 x 100yds. on 5 breathes rest
 - i discovered over the past week that I am 15sec./100yds. faster when breathing to my left rather than my right.
 - never felt all together today but still swam a few seconds faster per 100yds.

Lunch and Clients.....

Squat - 3x 10 - 30# vest
Lunge - 3x 10 - 30# vest
Double Leg Bound - 3x10
Side-to-side Hurdle Jump @ 12" - 3x 15
Standing Calf Raise 3x 15

Tuesday, March 21, 2017

Monday - Mar. 20

Dynamic Warm-up / Jump Rope 2 minutes

Squat (275# max)
 5x 135, 165#
 3x 195, 220#
 3+@ 250# x 6

Bench Press (275# max) - slight pause each rep
 5x 135, 165#
 3x 195, 220
 3+@ 250# x 4

Weighted Pullups (45kg max)
 5x 22, 28kg
 3x 32, 36kg
 3+@ 40kg x 3

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

Clients / Lunch / Clients.....

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

Dips 2x15
Arm Haulers 3x30
Neck Exercises x25

Abs x2
 - situp x40
 - 4-way crunch x40
 - leg lever x40
 - flutter kick x50
 - 1/2 situp x40
 - plank - 60 sec.

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

Friday, March 17, 2017

Friday - Mar. 17

Rob Shaul inspired workout with Greg

Sandbag Get-Up
 - 10 minutes
 - 60# bag
 - 71 reps

6 Rounds w/ 30# pack
 - 4x sandbag hang clean and squat
 - 2x squat jump

6 Rounds w/ 30# pack
 - 7x Sandbag Lunge
 - 2x Lunge Jump

6 Rounds w/ 30# pack
 - 5x Scotty Bobs @ 25# db
 - 50' standing rope pull @ 100# sled

3 Rounds w/ 30# pack
 - 30' DB crawl @ 25#
 - 10x good morning w/ sandbag
 - 60sec. front bridge
 - 40sec. sandbag hold

Thursday, March 16, 2017

Wednesday - Mar. 15

Recumbent Bike at gym
 - 30 minutes
 - level 6/20
 - distance 7.60
 - aveHR 120
 - maxHR 127

After Work....

Spin Bike at home
 - 60 minutes
 - aveHR 108
 - maxHR 125

Thursday - Mar. 16

KB Snatch set
 - 10 minutes
 - 24kg
 - 15 rpm
 - aveHR 131
 - maxHR 146

Hang Clean (200# max)
 5x 95, 110, 130, 150#
 5+@ 170# x 8

Deadlift (350# max)
 5x 135, 160, 195, 230, 265#
 5+@ 300# x 7

Press (135# max)
 5x 45, 60, 75, 90, 100#
 5+@ 115# x 8

Seated Calf Raise
 5x 45, 70, 95, 105, 105#

Clients....

Pool Swim
 - 250 yards
 - 15 x 100 yds. on 5 breathes rest

Lunch and Clients.....

1 to 10, 10 to 1
 - Pullups x1
 - Pushup x2
 - Situp x3

Clients.....

Neck Exercise x20
8-count Burpee x10

Max Pushup in 2 minutes: 57
Max Situp in 2 minutes: 74
Max Pullup: 14
Plank - 60sec.

Holy volume day..... but feels good.

Tuesday, March 14, 2017

Tuesday - Mar. 14

KB LongCycle
 - 10 minutes
 - 20kg
 - 8 rpm
 - aveHR - strap fell off 2 minutes into set
 - maxHR
 - definitely a harder pace but still plenty of rest in rack and overhead

Seated Calf Raise
 5x 45, 70, 95, 95, 95#

Clients.....

Pool Swim
 - 250 yds.
 - 15 x 100yds on 5 breathes rest

After Work....

Skiing at Boston Mills
 - 2 hours
 - there was actually snow to ski on thanks to the passing storm

Monday, March 13, 2017

Monday - Mar. 13

Dynamic Warm-up / Jump Rope 2- minutes

Squat (275# max)
 5x 125, 150, 180, 205#
 5+@ 235# x 8

Bench Press (275# max) - slight pause each rep
 5x 125, 150, 180, 205#
 5+@ 235# x 7

Erg
 - 2000m
 - 6:47.5
 - ave500m 1:41.9
 - aveHR 155
 - maxHR 167
 - hard effort but not going max effort. Happy to still be sub-6:50

Pushups in 2 minutes: 71
Situps in 2 minutes: 73
Pullups (max): 17
Plank - 60sec.

After Lunch and Clients....

Road Run
 - 1.81 miles
 - 13:09
 - 7:16 pace
 - aveHR 168
 - maxHR 181

One Arm Pullup w/ band assist on rings
 - 4 x 2 (r/l)
 - #3 band, off hand held 4 hand widths up from bottom of band
 - left arm continues to be ever so slightly stronger on these

Friday, March 10, 2017

Friday - Mar. 10

Dynamic Warm-up / Jump Rope - 2 minutes

Hang Clean (200# max)
 5x 95, 110, 130, 150#
 5+@ 170# x 10

Deadlift (350# max)
 5x 135, 160, 195, 230, 265#
 5+@ 300# x 6

Press (135# max)
 5x 45, 60, 75, 90, 100#
 5+@ 115# x 8

DB Burpee complex
 - 2 x 10 @ 17.5#

Shoulder Blaster @ 2.5#

Seated Calf Raise
 5x 45, 70, 70, 70#

After Work.....

Spin Bike at home
 - 50 minutes
 - aveHR 122
 - maxHR 135

Thursday, March 9, 2017

Thursday - Mar. 9

KB Snatch set
 - 10 minutes
 - 24kg
 - 15 rpm
 - aveHR 129
 - maxHR 149
 - I was hesitant going into this set, fatigue from the weekend and back from yesterdays pullups, but I also knew my goal is to make this set happen regardless of how I feel.  The last minute challenged me but I held tight and was successful.  Baseline fitness is holding strong.

Clients....

Pool Swim
 - 250yds. warm-up - 5:08
 - 15 x 100yds on 6 breathes rest

Lunch and Clients.....

KB LongCycle
 - 10 minutes
 - 20kg
 - 6 rpm
 - aveHR 140
 - maxHR 158
 - this seems way more accurate.  Still using the Scosche armband for this.

Wednesday, March 8, 2017

Wednesday - Mar. 8

Dynamic Warm-up / Jump Rope 2 minutes

Squat (275# max)
 5x 125, 150, 180, 205#
 5+@ 235# x 8

Bench Press (275# max)
 5x 125, 150, 180, 205#
 5+@ 235# x 7

Weighted Pullups (60kg max)
 5x 28kg, 32kg,
 5x 40kg (4+1)
 5x 44kg (2+1+1+1)
 5+@ 50kg x 1+1+1+1+1
 - definitely dropping the working max down to 45kg and maintaining quality

Pushups in 2 minutes: 63
Situps in 2 minutes: 74
Pullups (max): 16
Plank - 60sec.

Seated Calf Raise
 5x 45, 55, 70, 70#

After Work.....

Spin Bike at home
 - 40 minutes
 - aveHR 128
 - maxHR 142

My continually evolving training plan.  Finally through the Phase II BUD/S Prep plan of Stew Smith's.  I was not a fan (but I did learn some weaknesses) and could not find any sort of progression with it, I think he drank too much crossfit kool-aid.  However, I do like his first rendition of BUD/s school prep and I will be going back to it with the addition of what I have learned.  Even though I am training for an Ironman, I do like to maintain some strength so will be adding in 5/3/1 on squat, bench, deadlift, overhead press, hang clean and pullups.  I look to use very conservative maxes with 5/3/1 and let it build over the year, no rush.  Then I will go to the bodyweight conditioning and aerobic training.  Kettlebell sport long-cycle and snatch will still be a part of my weekly program as well, again staying with my conservative long-term approach.  Ultimate goal outside of finishing Ironman Boulder is to become more or less an unstoppable machine.

Tuesday, March 7, 2017

Tuesday - Mar. 7

Indoor Recumbent Bike
 - 30 minutes
 - level 7/20
 - distance 7.20
 - aveHR 100
 - maxHR 112

Sunday, March 5, 2017

Sunday - Mar. 5

Recovery hike/walk w/ Kilo
 - Wooster Memorial Park
 - 0.88 miles
 - 22:53
 - definitely stiff lower body. Hips are better than last night, main soreness is the tops of my feet and ankles/achilles.

Saturday - Mar. 4

Road bike to SuperBull race
 - 4.80 miles
 - 22:28
 - 400' of elevation
 - aveHR 140
 - maxHR 164

SuperBull 50k trail race
 - 31.13 miles
 - 6:53:08 (6:47 on official timer clock)
 - 4180' of elevation 
 - aveHR 140
 - maxHR 171
 - I felt solid for 18-20 miles but managed to maintain a trotting run through mile 24. From mile 24 through the finish was nothing but walking.  My feet, knees and hip flexors were borderline painful.  Walking pace was still 3+ mph the last 7 miles so I feel my energy and nutrition intake was proper.  I feel I am still a beginner runner and have yet to build up the running specific durability in my lower body for this distance. Overall very happy with my performance and have better identified weaknesses.

Road bike home from SuperBull race
 - 5.18 miles ( I took a slightly different route to avoid two short but steep climbs)
 - 20:22
 - 207' of elevation
 - aveHR 129
 - maxHR 145
 - was a little nervous getting on the bike but was amazed at how well my legs felt pedaling.  This re-enforced my previous assessment of needing better Run specific durability.  Don't get me wrong, I was fatigued, but not overly so, and felt like I could put power to pedal.  

Wednesday, March 1, 2017

Wednesday - Mar. 1

KB Snatch set
 - 10 minutes
 - 24kg
 - 15 rpm
 - aveHR 131
 - maxHR 147
 - felt very good today

Lunch and Clients.....

KB LongCycle
 - 10 minutes
 - 20kg
 - 6 rpm
 - aveHR 134
 - maxHR 155
 - patient and strong

Tuesday - Feb. 28

One Arm Pullup w/ band assist on rings
 - 5 x 1 (r/l)
 - #3 band, off hand held 4 hand widths up from bottom of band

Spin Bike at home
 - 30 minutes
 - aveHR 109
 - maxHR 125

Monday, February 27, 2017

Monday - Feb. 27

KB LongCycle
 - 10 minutes
 - 16kg
 - 12rpm
 - aveHR 96
 - maxHR 117

Clients.....

4 Rounds - 2 minutes rest between rounds.  15 sec. between exercises
 - Burpee (60sec.): 16, 16, 15, 15
 - 2-arm Swing @ 32kg (60sec.): 30, 30, 30, 30
 - Barbell Thurster @ 95# (60sec.): 8, 8, 8, 8
 - 24" Box Jump (60sec.): 13, 14, 13, 15
 - Pull-up (max): 14, 12, 12, 12
 - Dips (max): 20, 22, 22, 22
 - Plank - 60sec.

Shoulder Blaster @ 2.5#

Lunch and Client....

Road Bike indoor trainer
 - 60 minutes
 - distance 18.4
 - cadence 78
 - aveHR 121
 - maxHR 128
 - nice and easy spin.  Read a chapter in my book as well.

Saturday - Feb. 25

Gravel Bike ride from the farm
 - 3.20 miles
 - 16:21
 - blew out the sidewall beyond repair, had to call mom for a pickup

Trail Run w/ Kilo
 - farm to Burr Oak Lake and back in a loop
 - 5.51 miles
 - 59:34
 - aveHR 153
 - maxHR 176
 - 902' of ascent

Friday, February 24, 2017

Friday - Feb. 24

Lacking motivation so did the crossfit open workout 17.1

For time: (20 minute cap)
 10x DB snatch @ 50# (had to switch arms every rep)
 15x Burpee box jump over (24" box)
 20x DB snatch
 15x burpee box jump
 30x DB snatch
 15x burpee box jump
 40x DB snatch
 15x burpee box jump
 50x DB snatch
 15x burpee box jump
Total Time: 15:35

Wednesday, February 22, 2017

Wednesday - Feb. 22

Erg
 - 20 minutes
 - drag #5
 - 5040m
 - 1:59.0 ave500m
 - aveHR 125
 - maxHR 139

Bench @ 215# (max reps): 16
Pullups : 16
Situps (2 minutes): 67
Pushups (2 minutes): 50+18

DB complex @ 17.5#
 - 3 x10

After Lunch and clients.....

Road Bike indoor trainer
 - 1:00:12
 - distance 21.8
 - cadence 81
 - aveHR 132
 - maxHR 142
 - felt like a very long hour today

Tuesday - Feb. 21

KB LongCycle
 - 10 minutes
 - 16kg
 - 12rpm
 - aveHR 95
 - maxHR 125
 - I'm not trusting that HR, but who knows. This was fast, but steady, and I was working the last 2 minutes.  Breathing was heavier but not max effort so I guess this can be accurate.  I will repeat this again next week before moving up to the 20kg bells.

Played around with a 1rep max weight pullup
5x bw
3x 16kg
1x 24, 32, 40, 52, 60kg
failed at 68kg (gym record is 65kg)

After Work.....

Trail run w/ Kilo and 3 others
 - Wooster Memorial Park
 - 4.11 miles
 - 42:31
 - aveHR 151
 - maxHR 177
 - 787' of gain
 - 10:21 pace


Sunday, February 19, 2017

Sunday - Feb. 19

Ashland University Indoor triathlon

Pool Swim - 20 minutes
 - 900 yards
 - 2:13/100yds pace

Indoor Spin bike - 20 minutes
 - distance 7.2
 - aveHR 150
 - maxHR 170
 - resistance was so low on the bikes, my cadence was 125-150, very challenging to get the heart rate up to threshold

Treadmill - 20 minutes
 - started at 7.5 mph and gradually increased to 10.0 at the finish
 - distance 2.78
 - aveHR 158
 - maxHR 171
 - could have sped up sooner but was still very happy

I can definitely tell I've trained myself for a longer race.  I was just starting to get warmed up before we changed over.  Regardless, I felt very strong after the last couple of days training. Legs are tired and ready for a rest day with stretching and foam rolling.

Saturday, February 18, 2017

Saturday - Feb. 18

Road Bike w/ Shawn and John
 - 56.56 miles
 - 3:19:14
 - 17.0 ave mph
 - aveHR 140
 - maxHR 162
 - felt solid, last 10 miles the legs started feeling flat but was still spinning well. Tremendous average speed for this route so early in the year. Fitness continues to improve.

Friday, February 17, 2017

Friday - Feb. 17

Road Run
 - return to the gym from dropping the car off for an oil change
 - 2.04 miles
 - 16:03
 - aveHR 157
 - maxHR 172

After Work...

Trail Run w/ Kilo and 3 others
 - Wooster Memorial Park (50k course lap)
 - 7.56 miles
 - 1:13:29
 - 9:42 pace
 - 1001' of gain
 - aveHR 164
 - maxHR 178
 - McPhillips really helped push the pace for the rest of us. Happy Kilo and I kept up as well as we did.


Thursday, February 16, 2017

Thursday - Feb. 16

KB Snatch set
 - 10 minutes
 - 24kg
 - 14 rpm
 - aveHR 124
 - maxHR 143
 - definitely the lowest RPE for this weight and pace

Clients and Lunch.....

KB LongCycle set
 - 10 minutes
 - 16kg
 - 10 rpm
 - aveHR 128
 - maxHR 161

Wednesday, February 15, 2017

Wednesday - Feb. 15

Road Bike indoor trainer
 - 60:10 minutes
 - distance 22.6
 - cadence 84
 - aveHR 131
 - maxHR 151
 - went up one gear today.  Happy to keep cadence and HR steady.

Tuesday, February 14, 2017

Tuesday - Feb. 14

Burpee/Pullup pyramid to max
 - run 20yds. down/back
 - burpee x1 / pullup x1
 - 1 to 11

After Work....

Trail run w/ Kilo
 - Wooster Memorial Park
 - 2.43 miles
 - 21:37
 - 184' of gain
 - aveHR 151
 - maxHR 169
 - short and sweet after Saturday's long run. 7 miles Friday will be next.

Monday, February 13, 2017

Monday - Feb. 13

KB LongCycle
 - 10 minutes
 - 16kg
 - 10 rpm
 - aveHR 109
 - maxHR 139

Bench Press @ 215# (max reps): 15
Pullups (max): 20
Situps (2 minutes): 71
Push-ups (2 minutes): 55+13

After Lunch and clients....

Road Bike indoor trainer
 - 60:10 minutes
 - distance 20.3
 - cadence 85
 - aveHR 131
 - maxHR 149

Rolling Thunder play with Brandon
 - successful with 110kg plus pin/handle on left.  Just hovered with right.
 - failed at 115kg, slight hover

Saturday, February 11, 2017

Saturday - Feb. 11

Trail Run
 - Wooster Memorial Park
 - 2 laps of the upcoming 50k course
 - first lap with Kilo
 - 2:43:32 total (1:13:07 and 1:27:49 with a 2:35 transition break)
 - 14.21 miles
 - 1841' of elevation gained
 - aveHR 157
 - maxHR 178

I never really felt great but ran steady the first 10 miles.  I did start to walk the up hills at this point, but was able to maintain a run on the flats/downhills. Overall, no complaints and ready for some shorter runs the next 2 weeks.

Friday, February 10, 2017

Friday - Feb. 10

KB LongCycle
 - 10 minutes
 - 16kg
 - 8 rpm
 - aveHR 123
 - maxHR 163

After Lunch....

Erg
 - 30 minutes
 - drag #6
 - 2:09.0 ave500m
 - 6976m
 - aveHR 117
 - maxHR 125

Road Bike indoor trainer
 - 1:00:12
 - distance 18.8
 - cadence 80
 - aveHR 124
 - maxHR 137

Thursday - Feb. 9

Finally starting to get over the sinus congestion that began Sunday night.  It was hard to not train the last few days, but I knew no benefit would be gained and that rest was my best course of action.

Spin Bike after work
 - 30:48
 - cadence 63 rpm
 - aveHR 110
 - maxHR 127
 - kept it nice and light, but felt great to get blood flowing again.

Thursday, February 2, 2017

Thursday - Feb. 2

Pool Swim
 - 1500yds non-stop
 - 36:00
 - not fast but smooth and plenty of energy left at the finish.  I look to complete an hour continuous swim in a couple of weeks.

Wednesday, February 1, 2017

Wednesday - Feb. 1

KB Snatch set
 - 10 minutes
 - 24kg
 - 14 rpm
 - aveHR 117
 - maxHR 135
 - no idea how i am keeping my heart rate this low.  Cardio engine is building.

3 Round
 - Bench Press @ 135# x25
 - Pullup (max): 12, 13, 13
 - Situp (60sec.): 36, 34, 34
 - Dips (max): 25, 25, 25
 - 2-arm Swing @ 32kg x40
 - Burpee (90sec.): 17, 16, 16
 - Thruster @ 95# (90sec.): 10, 11, 12
 - DB complex @ 15# x5
 - Crunch x100

Shoulder Blaster @ 2.5#

After Work....

Spin bike at home
 - 30 minutes
 - aveHR 129
 - maxHR 144 

Tuesday - Jan. 31

Dynamic Warm-up / Jump Rope 2 minute

3 Rounds
 - Air-Dyne - 5 minutes
 - Situps (60 sec.): 41, 43, 42
 - Deadlift @ 275# x5
 - double crunch x25
 - cross body crunch x25 (r/l)
 - plank (60sec.)
Time: 29:04

Break for clients....

Pool Swim
 - 500 yds. - 10:25
 - 15 x 100 yds. on 5 breathes rest
 - 4 x 50yds on 10 breathes rest (focus on faster arm turnover, but not all out crazy)
 - 200 yds. kick on back in streamline with fins

After Work....

Trail Run w/ Kilo
 - Wooster Memorial Park
 - 3.83 miles
 - 38:25
 - aveHR 152
 - maxHR 175
 - 669' of elevation gained

Monday, January 30, 2017

Monday - Jan. 30

KB LongCycle
 - 10 minutes
 - 16kg
 - 8 rpm
 - aveHR 126
 - maxHR 136

Break for Lunch and Clients....

Road Bike indoor trainer
 - 1:00:08
 - aveHR 137
 - maxHR 147
 - cadence/speed meter wasn't synced since last firmware update

Sunday - Jan. 29

Trail Run w/ Kilo
 - Wooster Memorial Park
 - 4.29 miles
 - 43:48
 - aveHR 155
 - maxHR 178
 - 689' of elevation gained

Saturday - Jan. 28

Group hike w/ packs
 - Wooster Memorial Park
 - packs loaded for this coming weekends trip to the Adirondacks (~35#)
 - 6.33 miles
 - 2:46:47
 - 955' of elevation gained

Thursday, January 26, 2017

Thursday - Jan. 26

KB Snatch
 - 10 minutes
 - 24kg
 - 14 rpm
 - aveHR 121
 - maxHR 139

Pool Swim
 - 500 yds. - 10:35
 - 15 x 100 yds. on 5 breathes rest ( 2 of these ended up being 150yds)
 - 200 yds. kick on back in streamline with fins

Wednesday - Jan. 25

Dynamic Warm-up / Jump Rope 2 minutes

Shoulder Blaster @ 2.5#

3 Rounds
 - Bench Press @ 190# x10
 - pullups (max): 12, 12, 12
 - crunch x30
 - plank 60 sec.
 - 2-arm swing @ 32kg x20
 - Hang Clean @ 185# x5

3 Rounds
 - Press @ 95# x10
 - DB Row @ 70# x10
 - Lunge @ 45# x10
 - Leg Lever x50
 - Thruster @ 95# x10
 - Pullup x 2, 4, 6, 8, 10
 - 24" Box Jump (60sec.): 15, 15, 16

After Work..

Trail Run w/ Kilo
 - Wooster Memorial Park
 - 4.00 miles
 - 45:02
 - aveHR 150
 - maxHR 174

Tuesday, January 24, 2017

Tuesday - Jan. 24

Pool Swim
 - 500 yds. - 10:27
 - 15 x 100 yds. on 6 breathes rest
 - 200 yds. kick on back in streamline with fins

Monday - Jan. 23

KB LongCycle
 10 minutes
 - 14kg
 - 12rpm
 - aveHR 72
 - maxHR 99 - guessing a monitor maljunction

Break for clients, lunch and clients...

5 Rounds
 - Bench Press (75%) 225# x5
 - pull up (max): 15, 12, 12, 12, 12
 - burpee (60sec.): 15, 13, 14, 13, 13
 - hanging knee raise x25

Shoulder Blaster @ 2.5#

After Work...

Spin Bike at home
 - 60 minutes
 - aveHR 129
 - maxHR 145

Sunday, January 22, 2017

Saturday - Jan. 21

Gravel Bike Ride w/ Randy
 - 33.0 miles
 - 3:16:40
 - 3596' of elevation gained
 - aveHR 121
 - maxHR 167
 - suffered an 1/8" slice in my tire but had them run tubeless with OrangeSeal sealant which effectively sealed the slice for the remained of the ride without needing changing.  Very impressive stuff and I see why it is highly rated.  We did not push the pace today but I was very happy with how my legs felt on the sustained climbs we did.

Trail Run w/ Kilo
 - Wooster Memorial Park
 - 5.7 miles
 - 1:07:18
 - 791' of climbing
 - aveHR 153
 - maxHR 173
 - we cut out early because Kilo was dragging a bit, he ran 2.5 miles around town this morning and was finally tired. My legs were tight the first 1.5 miles but then loosened up and felt great the remainder of the time.

Friday, January 20, 2017

Friday - Jan. 20

Dynamic Warm-Up / Jump Rope 2 minutes

Shoulder Blaster @ 2.5#

2 Rounds
 - Burpee - 60 sec.: 17, 15
 - Sandbag Squat @ 60# x20
 - 2-arm Swing @ 32kg x20
 - Dips (max): 25, 30
 - Crunch x50
 - Barbell Thruster @ 95# x60sec: 10, 8
 - Plank - 60sec.
 - Dips (max): 22, 25
 - DB complex @ 15# x20
 - 24" Box Jump -60sec.: 18, 17

2 Rounds
 - crunch x25
 - reverse crunch x25
 - double crunch x25
 - plank 60 sec.

Thursday, January 19, 2017

Thursday - Jan. 19

KB Snatch
 - 10 minutes
 - 24kg
 - 14 rpm
 - aveHR 123
 - maxHR 140

Break for clients.....

Pool Swim
 - 300yds - 6:06
 - 15 x 100 yds. on 6 breathes rest - (2:11-2:25/100)
 - 200yds. kick w/ fins on back in streamline

Wednesday - Jan. 18

Dynamic Warm-up / Jump rope 2minutes

10 Rounds
 - jumping jacks x10
 - squat x10

3 Rounds
 - 2-arm Swings @ 32kg x20
 - Pullups x10, 8, 6, 4, 2 (30sec. rest betweem)
 - DB row @ 55# x20 (r/l)
 - 4-count flutter kick x25
 - leg lever x25
 - plank 60 sec.
Time: 31:40
 - aveHR 110
 - maxHR 143

Tuesday, January 17, 2017

Tuesday - Jan. 17

10 Rounds
 - jumping jacks x10
 - pushup x10

3 Rounds
 - bench press @ 135# x20
 - burpees in 60 sec.: 16, 16, 16
 - crunch x25
 - military press @ 65# x20
 - dips (max): 15, 15, 15

Abs
 - crunch x25
 - cross body crunch x25 (r/l)
 - reverse crunch x25
 - double crunch x25
 - plank 60 sec.

Shoulder blaster @ 5#

Break for Client....

Pool Swim
 - 300 yds. warm-up - 6:10
 - 30 x 50yds. on 5 breath rest
 - 200 yds - kick w/ fins on back - 4:13
2000yds total
 - swimming after lifting did not make swimming any easier and I never really felt smooth and controlled today.

Monday, January 16, 2017

Monday - Jan. 16

KB LongCycle
 - 10 minutes
 - 14kg
 - 10 rpm
 - aveHR 118
 - maxHR 162

Abs
 - crunch x25
 - reverse crunch x25
 - double crunch x25
 - plank @ 60 sec.

10 Rounds
 - jumping jacks x10
 - pullup x5

3 Rounds
 - pullup (max): 13, 11, 12
 - DB complex @ 17.5# x20
 - decline situp @ #1 x25
 - pullup (max): 11, 10, 10
 - hanging knee raise (ab straps) x25
 - pullup (max): 8, 9, 9
 - plank @ 60 sec.

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

Lunch and clients...

Road Bike indoor trainer
 - 53:02
 - ave cadence 87 rpm
 - aveHR 143
 - maxHR 170
 - distance 19.8
 - increased gearing every 10 minutes.