Sunday - July 29

Ohio Half Ironman 70.3
 - Delaware, Ohio

1.2 mile Swim
 - 58:57
 - no wetsuit
 - this beat me up.  I went in with great confidence and was thinking sub-50 minutes was very possible.  I learned I likely need to sight more in big crowds.  I didn't get into a rhythm until the last 750 yds.  The additional body contact was throwing me off and then I ended up with a half-ass side breaststroke or what I found to be a more efficient side stroke.

Transition #1
 - 4:25

56 mile Bike
 - 2:32:20
 - 22.03 aveMPH
 - my goal for the day was to average 22 mph.  The course was super flat and we had hardly any wind which made for fast times.  unfortunately without much terrain to navigate, we were on the pedals and not moving around on the bike much.  I was very tired of sitting in the aero position after 30 miles.  I just wanted to get off the stupid seat, but I managed.

Transition #2
 - 3:57

13.1 mile Run
 - 2:10:46
 - 9:51 pace
 - I felt very good and ran a steady race from start to finish.  I knew pushing hard on the bike was going to cost me, but I kept it under control and didn't need to force anything.  Very happy with how my lower body continues to improve in the run durability category, it is definitely making a difference.

Total Time: 5:50:24
 - a 7:18 PR from Muncie 2 years ago but still lots of time left to improve upon in the water and some on the run.
 - crazy to think that 2-years ago this was an 'oh crap can I do this event' and now I take one-day off and put in a decent time.  The evolution continues, now to learn how to rest.

Friday - July 27

Overhead Press
 10x 45, 65, 85, 95, 105, 95#

Pullup
 8x regular, reverse, close, wide, neutral

Monkey bars
 - all the way over and back

Rope climb from seated

 - 12'

After Work....

Open Water Swim
 - Killbuck Lake
 - 46:01

 - 2161 yds.

Thursday - July 26

Spin Bike
 - 30 minutes
 - aveHR 114
 - maxHR 138

Clients...

Barbell Snatch - full squat
 3x 20, 30, 40, 50, 50kg

Squat
 10x 45, 135, 185, 185, 185, 185#

Clients, Lunch.....

Sandbag Get-ups
 - 10 minutes @ 60#
 - switch shoulders every 10 reps
 - 56 reps total

Clients....

Wednesday - July 25

Jump Rope
 - double unders x200
 - time: 7:14

Barbell Thruster
 1x 135, 185, 205#

Jump Rope
 - double unders x200
 - time: 6:00

Total Time for the above: 16:00

DB Squat Snatch (r/l)
 5x 25, 35, 45, 55#
 2x 65, 75#

Lunch, Clients....

After Work....

Open Water Swim
 - Killbuck Lake
 - 36:28
 - 1600 yds.
 - felt good to be back in open water

Tuesday - July 24

Tire flips

 - 200yds.

 - 285# tire

 - Time: 9:40

Clients....

12 minutes

 - barbell clean + jerk @ 135# x3

 - 25m shuttle run x3

 - walk back rest

 - 13 total rounds within the time limit

Sunday - July 22

Road Bike
 - 26.2 miles
 - 1:21:22
 - 19.4 aveMPH
 - 1281 ft. of elevation
 - aveHR 141
 - maxHR 173

Took some time for the legs and brain to warm-up to biking again.  Felt strong at the finish.

Friday - July 20

Jump Rope
 - 3 minutes
 - double unders
 - best series x10 - 3 times

Bench Press
 10x 45, 95, 135, 165, 175, 185#

Pullups - 2" bar
 - regular x8
 - reverse x8
 - close x8
 - wide x8
 - neutral x8

Incline DB
 10x 45, 55, 65, 65#

12' Rope Climb from seated, no feet
 x1, 1

Pulldown
15x 90. 110, 120#

Dips
 x10, 15, 20

Straight bar curl
 10x 45, 65, 75#

V-Pushdown
 10x 60, 65, 70#

Wrist Roller
 x 16, 20, 24kg

MTI Tactical Athlete Work Capacity Assessment
 - wearing 32.5# weight vest
 - 3 Minutes 25m shuttle sprints for reps – with a drop to prone at each end
Rest 1 minute
 - 3 Minutes 25m shuttle sprints for reps – with a drop to prone at each end
Rest 1 minute
 - 3 Minutes 25m shuttle sprints for reps – with a drop to prone at each end
 - 48 total reps, I was consistently 16 reps each time period

Everything today was broken up between clients.

Thursday - July 19

Dynamic Warm-up / Jump Rope 2 minutes

Lateral Band Walk
 3x 10 (r/l)

Box Jumps
 20" - 3x 12

OH Squat
 10x 20, 30kg

Barbell Clean - full squat catch
 3x 40, 50, 60, 70, 80, 80kg

Plate Overhead Lunge Walk (r/l)
 8x 25, 35, 45#

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

Clients......

Pool Swim
 - Freedlander outdoor pool
 - 500 yds. - 10:33
 - 500 yds w/ pull buoy - 10:57
 - 500 yds. - 12:13
 - 36:15 total time
 - not too bad considering its been 5-6 weeks since my last swim

Lunch, Paperwork......

Jump Rope - double under practice
 - 6 jump best series

Deadlift
 10x 135, 185, 225, 225, 225#

Toe-to-Bar
 x6, 8, 10, 12, 15

DB RDL
 10x 35, 45, 55, 65, 75#

Decline Situp @#4
 x20, 20, 20

Wednesday - July 18

Road Run
 - 2.31 miles
 - 19:50
 - 8:35 pace
 - 103 ft. of elevation
 - aveHR 146
 - maxHR 164

Erg
 - 30 minutes
 - 7720m
 - 1:56.6 ave500
 - aveHR 146
 - maxHR 164

Clients, Lunch, Clients....

Spin Bike
 - 60 minutes
 - aveHR 127
 - maxHR 141

Tuesday - July 17

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

Barbell Overhead Press
 10x 45, 65, 75, 85, 95#

DB Row
 10x 45, 55, 65, 75, 85#

Clients, Lunch, Client....

Double KB C+J
 - 30sec. work/rest

Warm-up
 2x 12, 16, 20kg

Main Set
 - 24kg x 8 sets
 - 6 rpm
 - more challenging than in the past but still strong.  Happy to be able to play with the bells again.

Barbell Thruster
 5x 20, 30, 40, 50, 60, 70kg

Clients.....

Standing DB French Press
 10x 35, 45, 55, 55#

DB Curl
 10x 20, 25, 30, 35#

Monday - July 16

Dynamic Warm-up / Jump Rope 2 minutes

OH Squat
 10 x 20, 40kg

Squat
 10x 135, 165, 185, 185#

Sandbag Circuit
 - Every minute on the minute x10
 - 150# sandbag down/back 10yds
 - 10x pushups

Clients......

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

SLDL
 8x 12, 16, 20, 24kg

SB Crunch
 3x 30

Sunday - July 15

Hike w/ pups

 - Mohican State Park

 - 2.91 miles

 - 1:08:16

 - 233 ft. of elevation

 - nice to be out and moving again.  Body feels good, but not ready for much structure just yet.

Sunday - July 8

Silver Rush 50 trail run
 - Leadville, CO
 - 50.4 miles
 - 13:13:01
 - 15:44 pace
 - 7941 ft. of elevation
 - aveHR 133
 - maxHR 150
 - same exact course as the mtb

Started the day thinking this could very well be a DNF and wasn't sure if I could make it to the turn around cutoff by the 7.5 hour time limit.  I broke it down to 1-mile, one aid station at a time and convinced myself to power hike more than I thought I needed; any slight uphill.  It worked, as I ticked away miles I gained confidence and strength.  I can truly say that I got better as the day progressed and finished strong.  I still experienced the same effects at altitude as I did the day before on the mountain bike, but today I had experience and a plan for those areas.  I was in control again.  

Saturday - July 7

SilverRush 50 mountain bike
 - Leadville, CO
 - 50.4 miles
 - 7:02:56
 - 7.2 aveMPH
 - 7316 ft. of elevation
 - aveHR 148
 - maxHR 171
 - highest point 12,134'
 - lowest point 9.947'

Holy welcome to altitude.  Definitely challenging above 11,000' and I had to take numerous breathing breaks above 11,500'.  We hit 12,000' at 6 different point during the route.  Definitely more challenging than I anticipated but I managed to continue forward and work through the rough patches.  I began questioning myself after the first 11 miles which was all uphill.  Eating and moving was not possible, I had to stop to eat, then breathe, then continue. 

This ride led to lots of doubts about the run tomorrow.  

Wednesday - July 4

Road Bike w/ Josie
 - borrowed my brothers road bike
 - paved bike path following the Platte River North to the Clear Creek River path west
 - 30.04 miles
 - 2:01:54
 - 354 ft. of elevation
 - 14.8 aveMPH
 - aveHR 111
 - maxHR 135

Tuesday - July 3

Hiking
 - Mt. Evans, Colorado
 - 3.67 miles
 - 2:54:02
 - 1350 ft. of elevation
 - highest point 13,887'
 - Josie was hit hard by the altitude.  Struggled to make it even this far.  It just wasn't worth it to try and push any further.  Still a beautiful day in the mountains with amazing views.  I was happy to feel ok, but could tell me breathing was more labored.

Monday - July 2

Trail Run
 - William Frederick Hayden Park - Green Mountain, Colorado
 - 1:02:17
 - 5.23 miles
 - 933 ft. of elevation
 - 11:54 pace
 - aveHR 141
 - maxHR 177

Great run and views right up until mile 4.75 when I darn near stepped on a rattlesnake.  Thankfully, I was able to stop quickly and backup before it coiled up, rattled and was able to strike.  We then had a good staring contest until I took a 10 ft. radius around him.  He kept his eyes locked on me and rattled the entire time.  And yes, that is precisely when and where my heart rate spiked.  Actually kind of interesting to see in my data file.