Saturday/Sunday - Oct. 28-29

Whistling Pines 112 team relay race
 - Ron Legg property in Beach City, OH
 - 10k loops, 24-hour time limit

As a team we finished in 21:04:56 for 9th place out of 19 teams.  Our average lap time was 1:10:16

Personally here are my stats:

Lap #1
 - 10k
 - 54:56
 - 8:50 pace
 - aveHR 162
 - maxHR 176

Lap #2
 - 10k
 - 59:42
 - 9:36 pace
 - aveHR 159
 - maxHR 168

Lap #3 and 4 (had to do a double to make up for 2- teammates needing to drop)
 - 20k
 - 2:26:35
 - 11:48 pace
 - aveHR 141
 - maxHR 155

Overall very happy with how my body and legs held up to the repeated runs.  I definitely did not pace myself out very well for consistent lap times, I got too excited about racing and thinking only 10k at a time.  Laps 3 and 4 were pace better and some walking occurred on the uphills.

Thursday - Oct. 26

Pool Swim
 - Wooster High School
 - 100yd warm-up
 - balance and catch practice. 50 yds at a time
 - 1500yds total

Wednesday - Oct. 25

KB Clean+Jerk
 - 24kg
 - 5 minutes
 - 8 rpm

Rest 6 minutes

Jerk
 - 28kg @ 8 rpm
 - 2 minutes

Rest 6 minutes

Jerk
 - 32kg @ 8 rpm
 - 2 minutes
 - better than Monday

Bench Press (275# max)
 10x 45#
 8x 135#
 5x 175, 195#
 4 sets of 5 on 3:00 clock @ 215# x 10 last set

Pullups + 6kg - 2x7 each (2" bar)
 - regular
 - reverse
 - close
 - wide
 - neutral

Ring Row - 2x10
Renegade Row @32kg - 2x10(r/l)

Lunch, Client......

Pushup 2x20
Close Pushup 2x15
Wide Pushup 2x15
DiveBomber 2x8

Hanging Knee Raise
 3x 20

After Work....

Trail Run w/ Kilo and Josie
 - Wooster Memorial Park
 -  3.37 miles
 - 37:48
 - 11:13 pace
 - aveHR 131
 - maxHR 154

Tuesday - Oct. 24

Erg
 - drag #5
 - 10 minute warm-up
 - 2691m
 - 2:03 build to 1:41 split then back off

2000m
 - 6:42.5
 - 1:40.6 ave500m
 - aveHR 167
 - maxHR 175
 - was hoping for sub-6:40 but realistically thought 6:45 was possible.  Started to fall off with 600m left.  I couple of weeks of consistent rowing should get me under 6:40 and closer to 6:35.

cooldown
 - 5 minutes
 - 1105m
 - 2:15.7 ave500m

After Work....

Trail Run w/ Kilo and Josie
 - Wooster Memorial Park
 - 3.42 miles
 - 36:41
 - 10:42 pace
 - aveHR 140
 - maxHR 157

Monday - Oct. 23

KB Clean+Jerk
 - 24kg
 - 5 minutes
 - 8 rpm

Rest 6 minutes

Jerk
 - 28kg @ 8 rpm
 - 2 minutes

Rest 6 minutes

Jerk
 - 32kg @ 8 rpm
 - 2 minutes
 - forgot how heavy 32s are. Wow.

-Jerk sets were added because I tore my palm last Monday and it is still healing but wished to keep some kettlebell volume/intensity without further damage.  Success.

Squat (300# max)
 5 x 135, 150, 180#
 3x 210, 240#
 3+ @ 270# x 5

Leg Blaster 1x
 - 5# dumbbells

Lunch, Clients.....

Dollie leg curl
 x 12, 12, 12
Seated Calf Raise
 6x 45, 80, 105, 115, 115#

2-arm Swing
 10x 32, 36, 40, 44, 48, 60kg

Abs x2
 - situp x30
 - 4-way crunch x30 each
 - swiss ball crunch x30
 - leg levers x30
 - 4-count flutter x20
 - plank - 60sec.

Belt Squat with Brandon
 2x10 @ 135#
 x10 @ 160#
 - set-up in landmine, not including the weight of bar.

Saturday - Oct. 21

Trail Run w/ Josie
 - Mohican State Park
 - 9.8 miles
 - 1:49:30
 - 11:10 pace
 - 970' of ascent
 - aveHR 137
 - maxHR 169

Thursday - Oct. 19

Pool Swim
 - Wooster High School
 - more drills and skills with Shawn Gerber
 - 1500 yds. total
 - learned to use (and what to feel/concentrate on when using) the pull buoy and paddles today.

After Work...

Hike w/ Kilo + Cooper
 - Wooster Memorial Park
 - 2.26 miles
 - 40:00

Wednesday - Oct. 18

Bench Press (275# max)
 10x 45#
 8x 135#
 5x 175#
 6 sets of 5 on 3:00 clock @ 195# x 10 last set

Pullups + 6kg - 2x7 each (2" bar)
 - regular
 - reverse
 - close
 - wide
 - neutral

Clients, Lunch and Clients.....

Ring Row - 2x10
Renegade Row @32kg - 2x10(r/l)

Pushup 2x20
Close Pushup 2x12
Wide Pushup 2x12
DiveBomber 2x8

Hanging Knee Raise
 3x 20

After Work....

Trail Run
 - Wooster Memorial Park
 - 6.01 miles
 - 1:05:29
 - 10:54 pace
 - aveHR 151
 - maxHR 174

Tuesday - Oct. 17

After Work....

Trail Run w/ Kilo
 - Vultures Knob
 - 6.69 miles
 - 1:18:19
 - 11:42 pace
 - aveHR 147
 - maxHR 165

Needed a change in venue so ran for the first time at the Vultures Knob mountain bike course.  Definitely like biking it better but it was a welcomed change.  Kilo got a little confused in the tight turns of Maze-ville but we figured it out after a 10-15 minute delay.

Monday - Oct. 16

Double KB Clean + Jerk
 - 24kg
 - 3 minutes Work / 5 minutes Rest x 3 sets
 - 8 rpm each

Client, Lunch, Clients....

Squat (300# max)
 5 x 135, 165, 195, 225#
 5+ @ 255# x 8

Leg Blaster 1x

Dollie leg curl
 x 10, 10, 10
Seated Calf Raise
 - 5x 45, 90, 115, 115, 115#

2-arm Swing
 10x 32, 36, 40, 44, 48, 60kg

Abs x2
 - situp x30
 - 4-way crunch x30 each
 - swiss ball crunch x30
 - leg levers x30
 - 4-count flutter x20
 - plank - 60sec.

After Work.....

Trail Run w/ Josie and pups
 - Wooster Memorial Park
 - 2.26 miles
 - 23:24
 - 10:21 pace
 - aveHR 135
 - maxHR 148

Saturday - Oct. 14

Vultures Knob Malevolent Team Challenge mountain bike race
 - myself, Josie and Jim, Joe had to drop so we rode as a 3-person team

1) A mashed up cross country loop
 - some parts forward, some backwards, some repeated, more climbing
 - 7.83 miles
 - 57:02
 - 1178' of climbing
 - aveHR 151
 - maxHR 178

2) Downhill course
 - 0.54 miles
 - 2:02
 - aveHR 150
 - maxHR 164

3) Hill Climb Time Trial
 - 0.52 miles
 - 4:15
 - 200'
 - aveHR 157
 - maxHR 169

4) Short Track (~1-mile loops) with a sweater change between teammates
 - 4 laps each since we were a team of 3, everyone else had a full team of 4
 - ~ 5 minutes per lap

A fun way to finish off the mtb race season.

Thursday - Oct. 12

After Work....

Trail Run
 - Wooster Memorial Park
 - 3.89 miles
 - 42:04
 - 10:49 pace
 - aveHR 149
 - maxHR 179

Wednesday - Oct. 11

De-Load Week

Bench Press (275# max)
 5x 125, 135, 150, 165, 180#

Pullups - 1x5 each (2" bar)
 - regular
 - reverse
 - close
 - wide
 - neutral

Ring Row x10

Pushup x20
Close Pushup x12
Wide Pushup x12
DiveBomber x8

Hanging Knee Raise
 3x 15

After Work.....

Trail Run w/ Kilo
 - Wooster Memorial Park
 - 3.92 miles
 - 45:06
 - 11:30 pace
 - aveHR 140
 - maxHR 172

Tuesday - Oct. 10

Trail run w/ Kilo
 - Wooster Memorial Park
 - 3.28 miles
 - 30:53
 - 9:25 pace
 - aveHR 154
 - maxHR 184

Monday - Oct. 9

De-Load Week

Squat (300# max)
 5 x 135, 150, 165, 180#
 5x 195#

Dollie leg curl
 x 10, 10
Seated Calf Raise
 - 5x 45, 70, 70#

Abs x1
 - situp x30
 - 4-way crunch x30 each
 - swiss ball crunch x30
 - leg levers x30
 - 4-count flutter x20
 - plank - 60sec.

Wednesday - Oct. 4

Bench Press (275# max)
 10x 45#
 8x 135#
 5x 185#
 3x 200, 210#
 8+ @ 220# x 10

Pullups - 2x7 each (2" bar)
 - regular
 - reverse
 - close
 - wide
 - neutral

Ring Row - 2x10
Renegade Row @32kg - 2x10(r/l)

Clients......

Pushup 2x20
Close Pushup 2x12
Wide Pushup 2x12
DiveBomber 2x8

Hanging Knee Raise
 3x 15

Dropped the kettlebell set today.  Feeling tired and fatigued.

Tuesday - Oct. 3

After Work....

Trail run w/ Kilo
 - Wooster Memorial Park
 - 3.89 miles
 - 46:09
 - 11:51 pace
 - aveHR 137
 - maxHR 168

Monday - Oct. 2

Double KB Clean + Jerk
 - 10 sets of 30sec. Work/Rest
 - 28kg
 - 6 reps per work period

Squat (290# max)
 5 x 135, 160, 190, 220#
 3x 245#
 1+ @ 275# x 4

Leg Blaster 1x

Dollie leg curl
 x 10, 10, 10
Seated Calf Raise
 - 5x 45, 70, 105, 115, 115#

2-arm Swing
 10x 32, 36, 40, 44, 48kg

Abs x1
 - situp x30
 - 4-way crunch x30 each
 - swiss ball crunch x30
 - leg levers x30
 - 4-count flutter x20
 - plank - 60sec.

After Work.....

Trail Run w/ Kilo
 - Wooster Memorial Park
 - 3.39 miles
 - 35:05
 - 10:21 pace
 - aveHR 147
 - maxHR 167

Saturday - Sept. 30

Road Bike w/ BikeWerks boys

 - 77.31 miles

 - 4:43:47

 - 16.6 ave mph

 - 4856' of ascent

 - aveHR 131

 - maxHR 215 (hope this was a glitch)

Not a bad ride considering my legs were still not feeling the greatest.  Got dropped after about 30 miles which is typical with this team, but kept them within 5 minutes which was nice.