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 - 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 - 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 - 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.

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.

Tuesday - April 18

After Work

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

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 - 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 - Apr. 14

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

Thursday - Apr. 13

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

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 - 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 - 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 - 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 - 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 - Apr. 4

Spin Bike at home
 - 60 minutes

 - aveHR 114

 - maxHR 136

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 - 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.