Tuesday - May 30

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

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.

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.

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.

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.

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

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

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

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

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

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

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

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

Pool Swim 
 - 6 x 300yds.

 - fast 50yds just for fun - 37sec.

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

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