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 - 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 - 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

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 - 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 - 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 - 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 - 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.

Sunday - Jan. 15

Trail Run w/ Kilo

 - Wooster Memorial Park

 - ran the course Loop for the upcoming Super Bull 50k

 - 7.24 miles

 - 1:21:15

 - aveHR 158

 - maxHR 183

 - legs felt a little heavy at first but overall was very happy and no late Run breakdown in the hips/legs.  My goal for the 50k is to be able to run the first 2 laps in full and then run walk the next 2 laps as needed.

Saturday - Jan. 14

Hike w/ Kilo

 - Wooster Memorial Park

 - 3.94 miles

 - 1:14:53

Tele-ski

 - Boston Miils

 - 2:59:29

 - 4567' of descent 

Friday - Jan. 13

KB Snatch set
 - 10 minutes
 - 24kg
 - 12 rpm
 - aveHR 124
 - maxHR 141

Break for clients and lunch....

Road Bike indoor trainer
 - 1:00:22
 - ave cadence 84 rpm
 - aveHR 129
 - maxHR 147
 - distance 19.5

Thursday - Jan. 12

Pool Swim
 - 300 yds. warm-up - 6:00
 - 9 x 50yds. on 5 breath rest
 - lightning storm and had to clear the pool early.
750yds total

After Work....

Road Run
 - 5.00 miles
 - 38:29.9
 - pace 7:41
 - aveHR 160
 - maxHR 174
 - felt great.  Trail running seems to carry over to road running quite well.  This was a hard run, but it felt good as well.  Definitely the best pace for a run of this length.  Very happy.

Wednesday - Jan. 11

Road Bike indoor trainer
 - 1:00:08
 - ave cadence 88 rpm
 - aveHR 133
 - maxHR 155
 - distance 20.4

Tuesday - Jan. 10

KB LongCycle
 - 10 minutes
 - 14kg
 - 8 rpm
 - aveHR 114
 - maxHR 138

Break for Clients......

Pool Swim
 - 300 yds. warm-up - 6:10
 - 30 x 50yds. on 6 breath rest
 - 200 yds - kick w/ fins on back - 4:13
2000yds total

Monday - Jan. 9

Road Bike indoor trainer
 - 1:15:09
 - ave cadence 86 rpm
 - aveHR 125
 - maxHR 142
 - distance 25.4

Happy to feel as well as I do after yesterday.  Upper back and traps were the only things that felt sore, but I still didn't want to be aggressive today.  Swim, bike, run needs to be my main focus through June 11.  The rest is just accessory.

Sunday - Jan. 8

DS_outside Group hike
 - Wooster Memorial Park
 - we had 7 of us start in the 9 degree temperatures
 - 6.43 miles
 - 2:35:17
 - 1060 ft. of elevation gained
 - aveHR 104
 - maxHR 144
 - 60# pack carried
 - super excited that I didn't spike out of my aerobic zone carrying the pack up some of the hills.  Conditioning continues to improve.  Shoulders felt the weight, no hipbelt on the the training pack, but overall continuing to improve.

Evening ski w/ Kyle and friends
 - Boston Mills
 - aveHR 78
 - maxHR 145
 - first time wearing a heart rate monitor while skiing.

Friday - Jan. 6

KB Snatch
 - 10 minutes
 - 24kg
 - 12 rpm
 - aveHR 116
 - maxHR 133

Break for lunch and clients....

Recumbent bike
 - 20 minutes
 - level 6/20
 - distance 4.80
 - aveHR 110
 - maxHR 121

3 Rounds
 - Bench @ 135# x25
 - Pullup (max): 12, 12, 12
 - Pushup (max): 30, 30, 30
 - Situp (60 sec.): 42, 42, 39
 - Dips (max): 20, 20, 20
 - Pulldowns @ 130# x10

Shoulder Blaster @ 2.5#

DB burpee complex @ 17.5# x10
Decline Situp @ #1 x100

Ready for an off day tomorrow.

Thursday - Jan. 5

Road Bike indoor trainer
 - 1:00:40
 - ave cadence 92 rpm
 - aveHR 128
 - maxHR 145
 - distance 19.6

Break for Clients.....

Pool Swim
 - 200 yds. - 3:51.5
 - 25 x 50 yds. on 6 breathes rest
 - 200 yds. - 4:28.1
 - 150 yds. - kick w/ fins on back in streamline - 3:10
 - 1800 total yards, 44:36 total time

After work.....

Trail run w/ Kilo
 - Wooster Memorial Park
 - 3.55 miles

 - 37:30

 - aveHR 152

 - maxHR 175

Wednesday - Jan. 4

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Tuesday - Jan. 3

Dynamic Warm-up / Jump Rope 2 minutes

3 Rounds
 - Treadmill - 10 minutes, 6.5 mph, 2.0% incline
 - 2-arm swing @ 32kg x10
 - Woodchopper Lunge @ 35# x10 (r/l)
 - situps in 60sec. x 36, 36, 36
 - Deadlift @ 275# x5
 - double crunch x25
 - side crunch x25 (r/l)
 - plank 60 sec.
Time: 52:25
 - aveHR 137
 - maxHR 164

Road Bike indoor trainer
 - 1:0:04
 - ave cadence 87 rpm
 - aveHR 136
 - maxHR 148
 - distance 17.52

Monday - Jan. 2

Dynamic Warm-up / Jump Rope 2 minutes

Shoulder Blaster @ 2.5#

5 Rounds
 - Bench Press @ 215# x5
 - Pullup (max): 14, 12, 12, 10, 10
 - Pushup (max): 40, 40, 30, 35, 35
 - Decline Situp @ #2 x25

Pullup x25 - 14, 11
 - rest with x50 crunches and DB burpee complex @ 20# x5

Shoulder Blaster @ 2.5#

Sunday - Jan. 1

Trail run w/ Kilo
 - Wooster Memorial Park
 - 8.2 miles
 - 1:37:08
 - aveHR 145
 - maxHR 176
 - 1224' of elevation
 - legs felt great

Lunch break...

Road Bike indoor trainer w/ group
 - 1:30:09
 - ave cadence 93 rpm
 - aveHR 148
 - maxHR 160
 - distance 29.58

Great day of cardio to start the year.