Wednesday - Feb. 28

De-Load Week

Dynamic Warm-up / Jump Rope 2 minutes

Bench Press (290# max)
 10x 135#
 3x6 @ 165#

Deadlift (405# max)
 10x 135#
 5x 185#
 3x 6 @ 225#

Campus Board
 - large rungs
 - ladder (1-3-5-7-9) x2

Pullups - 1x7 each (2" bar)
 - regular
 - reverse
 - close
 - wide
 - neutral

Pushup x20
Close Pushup x15
Wide Pushup x15
DiveBomber x10
Dips x15

Decline Situp @ #3
 3x 15

Client, Lunch, Client.....

Spin Bike
 - 30 minutes
 - aveHR 116
 - maxHR 133

Tuesday - Feb. 27

De-Load Week

KB Long Cycle - warm-up
 - 2 minutes @ 10 rpm
 - 12kg

Main Set
 - 10 minutes
 - 16kg @ 10 rpm

Squat (max 340#)
10x 135#
3x 6 @ 185#

Lunch...

Spin Bike
 - 31 minutes
 - aveHR 108
 - maxHR 124

After Work....

Road Run
 - 2.30 miles
 - 17:59
 - 7:49 pace
 - 160 ft. of elevation
 - aveHR 148
 - maxHR 160
 - feeling crazy smooth and relaxed

Monday - Feb. 26

De-Load week

Dynamic Warm-up / Jump rope 2 minutes

Went with the Crossfit Open workout of 18.1, Craig at the local crossfit gym was curious as to what I could do.  His best guy was just short of 12 full rounds.

20 minutes
 - 8x Toes-to-Bar
 - 10x DB Hang Clean + Press @ 50# (5x r/l)
 - 14 calories Rower
Totals: 11 full rounds + toes-to-bar and 1 db c+p
 - aveHR 162
 - maxHR 175

I can definitely tell I'm not trained for short higher intensity efforts.  I stayed smooth throughout, but probably could have maintained this pace for much longer.  I didn't have that aggressive drive to good faster, but that's not what I'm training for.  Still somewhat impressed with what I was able to accomplish without doing much threshold work at all.  The exercises did fit me very well though.  Being a little shorter would have sped up the toes-to-bar reps, but excuses, excuses.

After Work....

Road Run
 - 2.28 miles
 - 19:06
 - 8:22 pace
 - 157 ft. of elevation
 - aveHR 147
 - maxHR 160

Saturday - Feb. 24

Whiteface and Esther Mountains
 - 10.98 miles
 - 7:28:26
 - 4069 ft. of elevation

Definitely the fastest we have moved in the Adirondack High Peaks Region.  Trail was packed snow/ice and we were able to stay with microspikes for the entire duration, a couple of spots would have been easier with crampons but there wasn't much of a fall/slide risk so we stayed with the microspikes.  

Thursday - Feb. 22

KB Long Cycle - warm-up
 - 2 minutes @ 10 rpm
 - 12, 16, 20kg

Main Sets
 - 3 minutes
 - 24kg @ 10 rpm

Rest 10 minutes

KB Snatch
 - 3:30 minutes, switch arms every minute
 - 24kg @ 20rpm
 - interrupted with a new member sign-up walking in.

 - 10 minutes, switch arms every minute
 - 24kg @ 20 rpm

Lunch....

Spin Bike
 - 30 minutes
 - aveHR 108
 - maxHR 123

After Work....

Trail Run w/ Josie and group
 - 4.13 miles
 - 48:19
 - 500ft. of elevation
 - 11:42 pace
 - aveHR 136
 - maxHR 153

Wednesday - Feb. 21

Jump Rope double under practice - 3 minutes
 - 9 jumps best continuous series

Bench Press (290# max)
 10x 45#
 8x 135#
 5x 185#
 3x 205#
 2x 225#
 5+ @ 245# x 5

Deadlift (405# max)
 10 x 135#
 5 x 225#
 3x 275#
 2x 315#
 5+ @ 345# x 8

Campus Board
 - large rungs
 - ladder (1-3-5-7-9) x4

Pullups + 10kg - 2x7 each (2" bar)
 - regular
 - reverse
 - close
 - wide
 - neutral

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

Hanging Toes-to-Bar
 4x 12

Lunch, Client.....

Pushup 2x20
Close Pushup 2x15
Wide Pushup 2x15
DiveBomber 2x10
Dips 2x15

Headstand practice
 - slow and controlled movement

Tuesday - Feb. 20

Dynamic Warm-up / Jump Rope 2 minutes

Agility Ladder

Squat (340# max)
 10x 135#
 5x 185#
 3x 225#
 2x 245, 270#
 5+ @ 290# x 7
 - I can definitely tell I am primed for strength endurance.  265 for 20 felt comfortable, but 290 for 7 today felt like work.  Staying the course, ultra-distance events on the calendar and in the future.

Pistol (r/l)
 5x 18, 16, 14, 11, 11"

Glute-Ham Raise
 x5, 5, 5

Leg Blaster x1

Seated Calf Raise
 6x 45, 80, 105, 115, 115#

Abs x1
 - situp x40
 - 4-way crunch x40 each
 - swiss ball crunch x40
 - leg levers x40
 - 4-count flutter x40
 - russian twist 8kg x20 (r/l)
 - plank - 60sec.
 - 20# mace hammer winds x20 (r/l)

Road Bike
 - 19.50 miles
 - 1:09:16
 - 16.9 aveMPH
 - 1125 ft. of elevation
 - aveHR 135
 - maxHR 164
 - weather was just too nice not to get outside and ride a little.  Winds made it harder than I hoped.

Lunch.....

Abs x1
 - situp x40
 - 4-way crunch x40 each

Clients.......

Sunday - Feb. 18

Gravel Roads on Mountain bike w/ group
 - 37.86 miles
 - 3:13:02
 - 4117 ft. of elevation
 - 11.8 ave MPH
 - aveHR 133
 - maxHR 170

I'm always a little nervous before the first outdoor ride of the year.  Fitness feels strong and on paper I'm doing what I need in order to have success outside and in the hills, but until it actually happens I'm always a bit nervous.

This ride went well and what I've been doing indoors is working.  I'm still not in mid-season form but I have a solid base of fitness to begin.  I one improvement I look to implement this year over last is to maintain 1-2 indoor spin bike sessions a week once I'm able to ride outside.  Looking back once I started riding outside on weekends, I dropped my indoor riding, due to not wanting to mess around with putting the bike on and off the trainer and changing tires everyday.  Spin bike sessions will continue to be Zone1-2 affairs to build/maintain my aerobic ability.

Saturday - Feb. 17

Trail run w/ Josie and pups
 - Mohican State Park
 - 8.42 miles
 - 1:52:57
 - 1257 ft. of elevation
 - 13:25 pace
 - aveHR 127
 - maxHR 168

Thursday - Feb. 15

Spin Bike
 - 61 minutes
 - aveHR 115
 - maxHR 134

After Work....

Trail Run w/ Vertical Runner group
 - Wooster Memorial Park
 - 8.01 miles
 - 1:34:13
 - 11:46 pace
 - 1372 ft. of elevation
 - aveHR 149
 - maxHR 165
 - lots of rain, mud and knee high water crossings at some points

Wednesday - Feb. 14

Jump Rope double under practice - 3 minutes
 - 5 jumps best continuous series

Bench Press and DL done as a superset on the same 3:00 clock.
Bench Press (290# max)
 10x 45#
 8x 135#
 5x 185#
 3x 205#
 4x 5 @ 225# x 6 last

Deadlift (405# max)
 10 x 135#
 5 x 225#
 3x 275#
 4x 5 @ 315# x 7 last

Campus Board
 - large rungs
 - ladder (1-3-5-7-9) x4

Pullups + 10kg - 2x7 each (2" bar)
 - regular
 - reverse
 - close
 - wide
 - neutral

Lunch, Client...

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

Pushup x20
Close Pushup x15
Wide Pushup x15
DiveBomber x10
Dips x15

Hanging Toes-to-Bar
 4x 12

Tuesday - Feb. 13

Dynamic Warm-up / Jump Rope 2 minutes

Agility Ladder

Squat (340# max)
 10x 135#
 5x 185#
 3x 225#
 2x 245#
 4 x 5 @ 265# x 8 last on 3:00

Pistol (r/l)
 5x 18, 16, 14, 11, 11"

Glute-Ham Raise
 x5, 5, 5

Leg Blaster x1

Seated Calf Raise
 6x 45, 80, 105, 115, 115#

Pool Swim
 - Wooster High School
 - 50-100-150-200-200-150-100-50yds on 8 breathes rest
 - 50-100-150-200-200-150-100-50 yds on 8 breathes rest w/ pull buoy and hand paddles
 - 2000yds total in 45 minutes

Lunch.....

Abs x2
 - situp x40
 - 4-way crunch x40 each
 - swiss ball crunch x40
 - leg levers x40
 - 4-count flutter x40
 - russian twist 8kg x20 (r/l)
 - plank - 60sec.
 - 20# mace hammer winds x20 (r/l)

After Work....

Road Run
 - 26:30
 - 3.30 miles
 - 8:02 pace
 - 223 ft. of elevation
 - aveHR 152
 - maxHR 167

Monday - Feb. 12

KB Long Cycle - warm-up
 - 2 minutes @ 10 rpm
 - 12, 16, 20kg

Main Sets
 - 3 minutes
 - 24kg @ 10 rpm

Rest 6 minutes

 - 3 minutes
 - 24kg @ 10 rpm

Client...

KB Snatch
 - 10 minutes, switch arms every minute
 - 24kg @ 20rpm

Clients, Lunch, Clients.....

Spin Bike
 -  40 minutes
 - aveHR 132
 - maxHR 148

Saturday - Feb. 10

Trail Run
 - Mohican State Park
 - 14.01 miles
 - 2:36:30
 - 1488 ft. of elevation
 - 11:10 pace
 - aveHR 148
 - maxHR 164
 - really a great run for the snowy, slushy, slippery conditions and on some trails I've never run.  Josie and the pups went on a shorter loop.

Friday - Feb. 9

Spin Bike
 - 30 minutes
 - aveHR 114
 - maxHR 144

Lunch....

Massage therapy on legs

Thursday - Feb. 8

Spin Bike
 - 60 minutes
 - aveHR 122
 - maxHR 143

Clients....

Pool Swim
 - Wooster HS
 - 5x 100yds. on 8 breathes rest
 - 5x 100yds on 8 breathes w/ paddles and buoy. Breathing every 3rd stroke instead of every 2nd.
 - 5x 100yds on 8 breathes rest

After Work....

Trail Run w/ Josie
 - Wooster Memorial Park
 - 4.31 miles
 - 55:47
 - 12:57 pace
 - 580 ft. of elevation
 - aveHR 133
 - maxHR 161

Wednesday - Feb. 7

Jump Rope double under practice - 3 minutes
 - 7 jumps best continuous series

Bench Press and DL done as a superset on the same 3:00 clock.
Bench Press (290# max)
 10x 45#
 8x 135#
 5x 185#
 6x 5 @ 205# x 8 last

Deadlift (405# max)
 10 x 135#
 5 x 225#
 6x 5 @ 285# x 8 last

Campus Board
 - large rungs
 - ladder (1-3-5-7-9) x4

Pullups + 8kg - 2x7 each (2" bar)
 - regular
 - reverse
 - close
 - wide
 - neutral

Muscle-Ups - 2" bar
 x3 - failed on 4th

Lunch.....

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

Client..

Pushup x20
Close Pushup x15
Wide Pushup x15
DiveBomber x10
Dips x15

Hanging Toes-to-Bar
 4x 12

After Work....

Hike w/ Josie and pups
 - Wooster Memorial Park
 - 2.88 miles
 - 1:00:16
 - 323 ft. of elevation

Tuesday - Feb. 6

Dynamic Warm-up / Jump Rope 2 minutes

Agility Rings
 - doulbe leg x6
 - single leg x6 (r/l)

Squat (340# max)
 10x 135#
 5x 185#
 3x 225#
 6 x 5 @ 240# x 8 last on 3:00

Pistol (r/l)
 5x 18, 16, 14, 11, 11"

Glute-Ham Raise
 x5, 5, 5

Leg Blaster x1

Pool Swim
 - Wooster High School
 - 2x 100yds - warm-up
 - 500yds w/ pull buoy and hand paddles
 - 200yds w/ pull buoy
 - 2 x 50yds threshold
 - 2x 100yds w/ pull buoy and hand paddles
 - the reason for the increased use of hand paddles and pull buoy is in preparation for a SwimRun race April 6 in North Carolina.  SwimRun consists of ~3 miles of open water swimming and ~14 miles of trail running.  We will run in modified wetsuits and swim in our trail shoes, shorts swim is ~25yds, longest .75 miles, with runs being between 25yds. and 7 miles.  We will be in and out of the water about 20-25 times.  Hand paddles and a pull buoy are allowable equipment and should save us energy to be utilized on the runs.

Lunch.....

Seated Calf Raise
 6x 45, 80, 105, 115, 115#

Abs x2
 - situp x40
 - 4-way crunch x40 each
 - swiss ball crunch x40
 - leg levers x40
 - 4-count flutter x40
 - plank - 60sec.
 - 20# mace hammer winds x20 (r/l)

Feb. 5 - Monday

KB Long Cycle - warm-up
 - 2 minutes @ 10 rpm
 - 12, 16, 20kg

Main Sets
 - 3 minutes
 - 24kg @ 10 rpm

Rest 6 mnutes

 - 3 minutes
 - 24kg @ 10 rpm

Rest 10 minutes

KB Snatch
 - 10 minutes, switch arms every minute
 - 24kg @ 20rpm

Clients, Lunch, Client.....

Spin Bike
 - 60 minutes
 - aveHR 140
 - maxHR 167

Sunday - Feb. 4

Pool Swim
 - Wooster High School
 - 5x 100yds. warm-up on 2:30
 - 500yds - 10:34
 - 550yds w/ pull bouy and hand paddles - 11:26
 - 5x 100yds. on 8 breathes rest
 - 5x50yds w/ pull buoy and hand paddles on 5 breathes rest
 - 2300yds total
 - 57:46

Saturday - Feb. 3

Trail Run w/ pups
 - Mohican State Park
 - 5.05 miles
 - 53:01
 - 10:29 pace
 - 605 ft. of elevation
 - aveHR 147
 - maxHR 165

Friday - Feb. 2

De-Load Week

Foam Roller and Stretch

Dynamic Warm-up - Jump Rope 1 minute

Deadlift (405# max)
 5 x 135, 185#
 3x6 @ 225#

Bench Press (290# max)
 8x 115#
 5x 135#
 3x6 @ 160#

Pullups - 1x7 each (2" bar)
 - regular
 - reverse
 - close
 - wide
 - neutral

Lunch, Clients, Dinner......

Spin Bike
 - 45 minutes
 - aveHR 127
 - maxHR 148

Wednesday - Jan. 31

After Work....

Road Ruck Run
 - downtown Wooster to downtown Orrville with a 27# ruck
 - 12.5 miles
 - 2:08:54
 - 10:20 pace
 - 488 ft. of elevation
 - aveHR 153
 - maxHR 169

Pre-run:  This was part of Ruck Across America 2.0, they were in need of some miles and I can got an email.  Most walk/hike/ruck the distance but I felt I could run the distance.

Post-run:  The run went WAY better than I anticipated.  I figured I'd do between 10-13 minute/mile pace and was pleasantly surprised to be on the low end of that.  I was very glad to have used BodyGlide on my low back to reduce chaffing.  I still experienced some but not too much.  Overall, I was very happy with how my body held up to the increased pounding.  Felt a little bit of my IT bands about mile 9 but then haven't felt them since.  Quads and calf muscles were felt on the last hills into Orrville and I can still tell this next morning that they are fatigued.  Chest and ribs are also fatigued from being under the pack and deeper breathing.  All-in-all a great evening of work.