Monday - May 28

Open Water Swim w/ Josie, Jenn and Diane
 - Killbuck Lake
 - 2574 yds.
 - 54:39
 - 2:07/100yds
 - aveHR 133
 - maxHR 149
 - feeling more and more comfortable in the water.  Speed and pace are gradually improving as well.

Sunday - May 27

Road Bike w/ Josie
 - 63.62 miles
 - 4:15:15
 - 15.0 aveMPH
 - 2600 ft. of elevation
 - aveHR 111
 - maxHR 149
 - another warm day but an easier pace for me.  Great to feel good on back to back longer days.  Hydration and fueling during training/events is feeling on point.

Saturday - May 26

Trail Run w/ a group on the Bob Hunter farm property
 - 20.30 miles
 - 4:23:00
 - 12:57 pace
 - 3408 ft. of elevation
 - aveHR 147
 - maxHR 190
 - definitely a warm and humid day.  Caught in one rain shower which then really cranked up the humidity when the sun came back out.  Overall, a great day with lots of good hills included.

Thursday - May 24

Dynamic Warm-up / Jump Rope 2 minutes

Squat (350# max)
10x 135
 5x 185
 3x 225, 255#
 8+ @ 280# x 8

Pistol (r/l)
 5x 18, 16, 14, 11"

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

Dollie Leg Curl
 x10, 10, 10

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

After Work....

Trail Run w/ Vertical Runner group
 - 5.50 miles
 - 1:01:29
 - 11:10 pace
 - 785 ft. of elevation
 - aveHR 149
 - maxHR 176

Wednesday - May 23

Open Water Swim w/ Josie
 - Killbuck Lake
 - 3121yds. (1.77 miles)
 - 1:02:27
 - 2:00 ave/100yds.
 - aveHR 139
 - maxHR 155

Tuesday - May 22

Jump Rope - 2 minutes

Bench Press (290# max)
 10x 45#
 8x 135#
 5x 185#
 3x 210#
 8+ @ 230# x 8 - maybe had one more, but lacking in motivation today

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

Lunch.....

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

Pushup 2x20
Dips 2x15
Wide Pushup 2x20

Monday - May 21

Road Bike after work
 - 24.76 miles
 - 1:22:28
 - 18.0 aveMPH
 - 1138 ft. of elevation
 - aveHR 132
 - maxHR 159

Definitely a new experience to consistently be riding at these average speeds comfortably.  The last 2 years this would have been a hard effort.  I still remember my first rides with the local Category riders and it was everything I had to keep up with them on a 'friendly' ride averaging 16-17mph.  

Saturday - May 19

Sorinex Summer Strong 11

Squat
 - worked up to a solid 365# and then went for 405#.  I need a touch from the spotter to get out of the hole.  The weight felt good on my shoulders, just no strength in the legs for that weight at this time

Deadlift
 - worked up to a solid but heavy 455#.  I did not have the will to try anything heavier on this day.

Great time with friends and absorbing the bountiful information flowing throughout the weekend.

Thursday - May 17

Road Run - oil change drop off
 - 2.07 miles
 - 17:11
 - 225 ft. of elevation
 - 8:17 pace
 - aveHR 149
 - maxHR 167

Client.....

Road Run - oil change pickup
 - 2.05 miles
 - 15:28
 - 55 ft. of elevation
 - 7:32 pace
 - aveHR 152
 - maxHR 168

After Work.....

Trail Run w/ Vertical Runner
 - 4.74 miles
 - 1:01:11
 - 757 ft. of elevation
 - 12:55 pace
 - aveHR 138
 - maxHR 155

Wednesday - May 16

Dynamic Warm-up / Jump Rope 2 minutes

Squat (350# max)
10x 135
 5x 185
 3x 225
 3x 8 @ 255# x 10 last on 3 minute timer

Pistol (r/l)
 5x 18, 16, 14, 11"

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

Clients, Lunch......

Dollie Leg Curl
 x10, 10, 10

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

After Work....

Open Water Swim w/ Josie, Jenn, Diane
 - Killbuck Lake
 - 2365 yds.
 - 54:55
 - aveHR 133
 - maxHR 157

Tuesday - May 15

Jump Rope - 2 minutes

Bench and DL on same 3:00 minute clock
 -Bench Press (290# max)
 10x 45#
 8x 135#
 3x 185#
 3x8 @ 210# x 10 last set

 -Deadlift (420# max)
 10x 135#
 5x 225#
 3x 275#
 3x8 @ 305# x 10 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
Wide Pushup 2x20

After Work.....

Road bike
 - 20.78 miles
 - 1:10:36
 - 1134 ft. of elevation
 - 17.7 aveMPH
 - aveHR 134
 - maxHR 160

Monday - May 14

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

Main Set
 - 24kg @ 8 rpm
 - 3 minutes

Rest 6 minutes

KB Double Clean+Jerk
 - 30 sec. Work/Rest x 4 sets
 - 28kg @ 6 rpm
 - popped a rib out and had to stop.  got loose on the drop to rack position.

Client......

KB Snatch warm-up
 - 2 minutes @ 20kg @ 12 rpm

KB Snatch set
 - 10 minutes, switch arms every minute
 - 16kg @ 20 rpm

Clients....

Road Bike - half in the rain
 - 19.51 miles
 - 59:35
 - 19.6 aveMPH
 - 1110 ft. of elevation
 - aveHR 151
 - maxHR 171
 - first ride of the year with clip-on aerobars added.  They definitely make a difference.

Thursday - May 10

Jump Rope - 2 minutes

Bench and DL on same 3:00 minute clock
 -Bench Press (290# max)
 10x 45#
 8x 135#
 3x 165#
 5x8 @ 190# x 10 last set

 -Deadlift (420# max)
 10 x 135#
 5 x 225#
 5x8 @ 275# x 10 last set

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

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

Lunch.....

Pushup 2x20
Dips 2x15
Wide Pushup 2x20

After Work.....

Trail Run w/ Vertical Runner group
 - 4.64 miles
 - 1:01:54
 - 13:20 pace
 - 517 ft. of elevation
 - aveHR 126
 - maxHR 161
 - trying to learn how to run slowly

Wednesday - May 9

Dynamic Warm-up / Jump Rope 2 minutes

Squat (350# max)
10x 135
 5x 185
 3x 215
 5x 8 @ 230# x 10 last on 3 minute timer
 - I was worried about these today.  Legs still feeling heavy from the weekend, but the reps were smooth and without a problem.  I still didn't wish to push beyond 10 the last set, being happy with feeling better than expected.

Pistol (r/l)
 5x 18, 16, 14, 11"

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

Dollie Leg Curl
 x10, 10, 10

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

After Work....

Open Water Swim w/ Josie, Jenn, Diane
 - Killbuck Lake
 - 1409 yds.
 - 31:36

Tuesday - May 8

Hike w/ Kilo
 - Wooster Memorial Park
 - 3.67 miles
 - 1:03:20
 - 402 ft. of elevation

Erg - drag #7
 - 20 minutes
 - 5093m
 - 1:57.8 ave500m
 - aveHR 141
 - maxHR 151

Erg - drag #7
 - 500m
 - 1:23.3
 - 40spm
 - last 150m hurt but got through it

After Work....

Road Bike
 - 18.9 miles
 - 1:07:38
 - 16.8 aveMPH
 - 915 ft. of elevation
 - aveHR 126
 - maxHR 146

Saturday + Sunday - May 5-6

Saturday
Black Fork Gravel Grinder
 - Mountain bike division
 - start/finish at Mohican Wilderness, 10am start
 - 53.86 miles
 - 3:56:36
 - aveMPH 13.7
 - 5336 ft. of elevation
 - aveHR 152
 - maxHR 180

Saturday night into Sunday
Mid-night Group Trail Run
 - Mohican State Park, midnight start
 - 20.98 miles
 - 4:44:00
 - 13:32 pace
 - 2417 ft. of elevation
 - aveHR 126
 - maxHR 145

That was weekend.  Wow, but feel pretty good overall.  Fatigued as expected.  I felt my performance was excellent; pace and fueling properly were huge for this double.  I took in 4 gels and one pb&j sandwich during the ride, along with 2- 20oz. bottles of Hammer Nutrition Heed and a full Camlbak of water - 1.5 liters.  Pre-ride I took 2 Hammer Nutrition salt caps.

During the run I went with more solid food, consuming 3-clif bars along with 4-17oz. soft flasks of Heed and 1.5 liters of water in the hydropak.

Thursday - May 3

De-Load Week

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

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

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

After Work......

Trail Run w/ Josie and Vertical Runner group
 - 3.63 miles
 - 43:23
 - 11:57 pace
 - 378 ft. of elevation
 - aveHR 135
 - maxHR 168

Wednesday - May 2

De-Load Week

Jump Rope - double-unders - 3 minutes
 - 6 jumps best

Client......

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

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

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 - May 1

De-Load Week

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, 115, 115#

Hike w/ pups
 - Wooster Memorial Park
 - 2.88 miles
 - 50:57
 - 302 ft. of elevation