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 - 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 - 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 - 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 - 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 - 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 - 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 - 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 - 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 - 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 - 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 - 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 - 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 - 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