Monday - Apr. 30

De-Load week

KB LongCycle
 - warm-up @ 12kg x 8 rpm

Main Set
 - 16kg @ 8 rpm
 - 10 minutes

Clients....

Road Bike
 - 1:00:19
 - 18.91 miles
 - 18.8 aveMPH
 - 1027 ft. of elevation
 - forgot my HR chip at work

Lunch, Clients......

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

Sunday - Apr. 29

Triway HS Color Run
 - supporting the junior class prom fundraising
 - 2.93 miles
 - 28:49
 - 260 ft. of elevation
 - 9:50 pace
 - didn't wear my heart rate strap, kept a conversational pace

Saturday - Apr. 28

Road Bike w/ Josie
 - Shawnee State Park
 - previewing the 56 mile half-ironman course for the American Triple-T in June
 - 55.76 miles
 - 3:46:33
 - 14.8 aveMPH
 - 2840 ft. of elevation
 - aveHR 111
 - maxHR 152

Friday - Apr. 27

Double KB Clean + Jerk
 - 30 sec. Work/Rest interval

Warm-up
 - 2 sets each @ 6 rpm
 - 12, 16, 20kg

Main Set
 - 10 sets @ 6 rpm
 - 24kg
 - 10 minutes total

Thursday - Apr. 26

Spin Bike
 - 60 minutes
 - aveHR 121
 - maxHR 141

After Work.....

Trail Run before the group
 - Wooster Memorial Park
 - 3.32 miles
 - 30:41
 - 9:14 pace
 - 274 ft. of elevation
 - aveHR 155
 - maxHR 170

Trail Run w/ Vertical Runner group
 - 5.17 miles
 - 1:00:04
 - 11:36 pace
 - 763 ft. of elevation
 - aveHR 154
 - maxHR 172

Wednesday - Apr. 25

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

 -Bench Press (290# max)
 10x 45#
 8x 135#
 5x 185
 3x 205#
 10+ @ 220# x 11

Client.....

 -Deadlift (420# max)
 10 x 135#
 5 x 225, 275#
 10+ @ 315# x 12

Pushup 2x20
Dips 2x15
Close Pushup x15

Client, Lunch, Client....

Spin Bike
 - 20 minutes warm-up
 - 5 sets of 3 minutes On, 1 minute Easy
   1) end at middle HR zone 3 - maxHR 156
   2) end at upper HR zone 3 - maxHR 159
   3) end at lower HR zone 4 - maxHR 164
   4) end at upper HR zone 4 - maxHR 169
   5) build to HR zone 5 in first 45sec. and hold - maxHR 175
 - 20 minutes cool-down
 - 60 minutes total time

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

Clients.....

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

Client

Tuesday - Apr. 24

Dynamic Warm-up / Jump Rope 2 minutes

Squat (350# max)
10x 135
 5x 185
 3x 225
 10+ @ 265# x 13

Pistol (r/l)
 5x 18, 16, 14, 14"

Glute-Ham Raise
 x5, 5, 5 - hands assisted

Dollie Leg Curl
 x10, 10, 10

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

Trail Run w/ Kilo
 - Wooster Memorial Park
 - 5.56 miles
 - 57:28
 - 1180 ft. of elevation
 - 10:20 pace
 - aveHR 146
 - maxHR 168

Lunch, Clients.....

Monday - Apr. 23

KB LongCycle
 - warm-up - 2 minutes @ 12, 16, 20kg x 8 rpm

Main Set
 - 24kg @ 8 rpm
 - 2x 3 minutes
 - 5 minutes rest between

Rest 10 minutes

KB Snatch warm-up
 - 2 minutes @ 20kg @ 20 rpm

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

Sunday - Apr. 22

Hike w/ Josie and pups
 - Mohican State Park
 - 5.68 miles
 - 1:48:55
 - 561 ft. of elevation

Saturday - Apr. 21

Road Bike w/ Josie
 - Firelands 55 charity ride
 - 56.13 miles
 - 3:27:24
 - 16.2 aveMPH
 - 1489 ft. of elevation
 - aveHR 121
 - maxHR 147

Friday - Apr. 20

Double KB Clean + Jerk
 - 30 sec. Work/Rest interval

Warm-up
 - 2 sets each @ 6 rpm
 - 12, 16, 20kg

Main Set
 - 10 sets @ 6 rpm
 - 24kg
 - 10 minutes total
 - very smooth and relaxed.

Rest 6 minutes

Rower
 - 20 minutes
 - 5102m
 - 1:57.6 ave500m
 - aveHR 135
 - maxHR 145

Thursday - Apr. 19

Spin Bike
 - 20 minutes warm-up
 - 5 sets of 3 minutes On, 1 minute Easy
   1) end at low HR zone 3 - maxHR 153
   2) end at middle HR zone 3 - maxHR 157
   3) end at upper HR zone 3 - maxHR 159
   4) end at lower HR zone 4 - maxHR 165
   5) build to HR zone 4 in first 45sec. and hold - maxHR 168
 - 20 minutes cool-down
 - 60 minutes total time
 - these interval sets are for building muscular endurance and are from Joe Friel's book, 'Going Long'.  The first time I attempted these I couldn't make it through all of them, legs cramped after/during the 3rd/4th set.  Challenging but strong sets and felt good today.

After Work....

Trail Run w/ Kilo and Vertical Runner group
 - 5.02 miles
 - 53:25
 - 10:38 pace
 - 638 ft. of elevation
 - aveHR 146
 - maxHR 166

Wednesday - Apr. 18

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

Bench and DL on same 3:00 minute clock
 -Bench Press (290# max)
 10x 45#
 8x 135#
 3x10 @ 195# x 12 last set

 -Deadlift (420# max)
 10 x 135#
 5 x 225#
 3x10 @ 285# x 12 last set

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

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

Pushup 2x20
Dips 2x15

Client, Lunch, Client....

Spin Bike
 - 60 minutes
 - aveHR 128
 - maxHR 145

Tuesday - Apr. 17

Dynamic Warm-up / Jump Rope 2 minutes

Squat (350# max)
10x 135
 5x 185
 3x 210
 3x 10 @ 235# x 13 last on 3 minutes

Pistol (r/l)
 5x 18, 16, 14, 14"

Glute-Ham Raise
 x5, 5, 5 - hands assisted

Dollie Leg Curl
 x10, 10, 10

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

Hanging Leg Raise
 - random movements.  experimenting with new ideas.

Clients...

Trail Run w/ Kilo
 - Wooster Memorial Park
 - 4.57 miles
 - 41:59
 - 433 ft. of elevation
 - 9:11 pace
 - aveHR 153
 - maxHR 171

Lunch, Clients....

Spin Bike
 - 12 minute warm-up - maxHR 148
 - 8 sets of 40sec. Hard / 20sec. Easy (maxHR's - 156, 161, 163, 163, 165, 167, 168, 169)
 - 10 minutes cool-down - aveHR 142

Monday - Apr. 16

KB LongCycle
 - warm-up - 2 minutes @ 12, 16, 20kg x 8 rpm

Main Set
 - 24kg @ 8 rpm
 - 2x 3 minutes
 - 5 minutes rest between

Clients....

KB Snatch warm-up
 - 2 minutes @ 20kg @ 20 rpm

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

Saturday - Apr. 14

Gravel Road on mountain bike
 - 38.56 miles
 - 3:03:46
 - 3904 ft. of elevation
 - 12.6 aveMPH
 - aveHR 141
 - maxHR 169

Feeling stronger on the bike but this weather is not cooperating and I'd like to be outside on the bike more.  Regardless, I'm making positive gains with the days I have and continuing to utilize the indoor spin bike.  Hopefully the next couple of weekends and weeknights will allow further riding.  Nerves for Leadville grow as the weeks tick by and we continue to have snow in the forecast.

Friday - Apr. 13

Spin Bike
 - 45 minutes
 - aveHR 130
 - maxHR 146

Double KB Clean + Jerk
 - 30 sec. Work/Rest interval

Warm-up
 - 2 sets each @ 6 rpm
 - 12, 16, 20kg

Main Set
 - 10 sets @ 6 rpm
 - 24kg
 - smoother and more relaxed than I anticipated.  Very happy.

Thursday - Apr. 12

Spin Bike
 - 28 minutes
 - aveHR 134
 - maxHR 153

Client...

After Work....

Trail Run w/ Vertical Runner group
 - 4.79 miles
 - 55:09
 - 11:30 pace
 - 550 ft. of elevation
 - aveHR 148
 - maxHR 164

Wednesday - Apr. 11

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

Bench and DL on same 3:00 minute clock
 -Bench Press (290# max)
 10x 45#
 8x 135#
 5x10 @ 175# x 15 last set

 -Deadlift (420# max)
 10 x 135#
 5 x 225#
 5x10 @ 250# x 15 last set

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

Lunch, Clients....

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

Pushup x20

Tuesday - Apr. 10

Dynamic Warm-up / Jump Rope 2 minutes

Squat (350# max)
10x 135
 5x 185
 5x 10 @ 210# x 12 last on 3 minutes

Client....

Pistol (r/l)
 5x 18, 16, 14, 14"

Glute-Ham Raise
 x5, 5, 5 - hands assisted

Dollie Leg Curl
 x10, 10, 10

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

Trail Run w/ Kilo
 - Wooster Memorial Park
 - 4.1 miles
 - phone died, but my watch gets back from warranty today so I should have data again going forth.

Lunch, Clients....

Monday - Apr. 9

KB LongCycle
 - warm-up @ 12kg x 8 rpm

Main Set
 - 16kg @ 8 rpm
 - 10 minutes

Rest 6 minutes

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

Client....

Spin Bike
 - 45 minutes

Stretch and Foam Roller

Saturday - Apr. 7

SwimRun Lake James
 - 3.5-miles of swimming, 13-miles of running
 - 5:07:41
 - co-ed division with Josie
 - 8 of 15 co-ed teams

Short Write-up

Thursday - Apr. 5

Trail Run w/ Josie and pups
 - Wooster Memorial Park
 - 2.08 miles
 - 23:44
 - 11:23 pace
 - 427 ft. of elevation
 - no HR again

After Work....

Trail Run w/ Vertical Runner group
 - 4.77 miles
 - 51:37
 - 10:49 pace
 - 1338 ft. of elevation
 - aveHR 146
 - maxHR 165

Wednesday - Apr. 4

De-Load Week

 -Bench Press (290# max)
 10x 45#
 8x 135#
 3x6 @ 160#

 -Deadlift (420# max)
 10 x 135#
 5 x 185#
 3x6 @ 230#

Lunch, Clients...

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

Ring Row - 1x10

Pushup x20
Close Pushup x15
Wide Pushup x20
Dive-Bomber x5
Dips x15

Ball Crunches
 3x 30

Tuesday - Apr. 3

De-Load Week

Road Run
 - 4.94 miles
 - 39:52
 - 8:04 pace
 - 302 ft. of elevation
 - forgot my heart rate strap

Lunch....

Dynamic Warm-up / Jump Rope 2 minutes

Squat (350# max)
 10x 135#
 3x 6 @ 195#

Pistol (r/l)
 5x 18, 16"

Dollie Leg Curl
 x10, 10, 10

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

Saturday - Mar. 31

SwimRun practice
 - Burr Oak State Park and Lake

First Trial
Trail Run
 - 1.23 miles
 - 19:13
 - aveHR 130

Swim across to spill way
 - 185 yds.
 - 6:48

Trail Run
 - 0.35 miles
 - 4:45
 - aveHR 134

Total time: 30:46

Second Trial
Trail Run
 - 1.23 miles
 - 15:40
 - aveHR 135

Swim across to spill way
 - 185 yds.
 - 5:36

Trail Run
 - 0.35 miles
 - 3:34
 - aveHR 142

Total time: 27:54

Learned a lot between the 2 laps we completed.  Mainly gear placement and transition sequencing of gear.  We also experience some hypothermia upon exiting the water.  Both of us were stumbling drunk on land for about 60 sec. each lap.  We did not have any symptoms in the water but we are considering ourselves lucky that we got out when we did.