Friday - Aug. 16

GoRuck challenge week #3

One person rucks 400m while the other exercises:
 - squats
 - plank hold
 - lunges
 - flutter kicks

1-mile team ruck carrying 110# sandbag.  Rotated carrying the bag as needed.
 - 

Wednesday - Aug. 14

Road Run
 - 3.38 miles
 - 27:09
 - 8:02 pace
 - 180 ft. of elevation
 - aveHR 152
 - maxHR 172

Client, Lunch, Clients.....

20 minutes - add 2 reps each round
 - 2x Sandbag Get-up @ 60#
 - 2x Broad Jump
 - 2x Obliques Leg Raise
 - 2x Sandbag Thruster @ 60#
 - 6 Full rounds completed

Rest 5 minutes

10 minutes
 - 9x Pushup + Drag @ 60#
 - 8x Side Monkey @ 60#
 - 7x Tuck Jumps
 - 6x Front Squat @ 60#
 - 4 Total Rounds

Tuesday - Aug. 13

Road Run
 - 6.42 miles
 - 57:25
 - 8:56 pace
 - 308 ft. of elevation
 - aveHR 141
 - maxHR 165

Monday - Aug. 12

Barbell Clean+Push Jerk
 - 30x 135#
1-mile Run
 - 1.05 actual - 8:19
10x Rope climbs using feet - 12'
1-mile run
 - 1.05 actual - 8:10
100x burpees
Total Time: 37:08

This was sent over by Mark Valenti as a fun challenge.  The C+J's went better than expected.  Would have liked the runs sub-8 minutes but I can't complain.  Rope climbs kicked butt, as did the burpees.  100x burpees at the end of all that while trying to move quickly is a lot.  Needing a slow jog day tomorrow to rest from the lifting and stay in line with my ultra endurance goals.  This stuff is fun and feels like a workout but doesn't replace the diligent time on feet moving.

Sunday - Aug. 11

GoRuck challenge workout w/ Andy and TJ - 30# rucks
 - 400m partner carry - Andy and I each carried each other 200m, Tj carried a 110# sandbag
 300x ruck swing (everyone did 150x)
 300x sit-up (everyone did 150x
 200x lunges w/ rucks (everyone did 100x)
 200x overhead press w/ rucks (everyone did 100x)
 - 400m partner carry - TJ carried me 100m, Andy and I carried each other 150m, lone man carried everyone else's gear.

Finished with an extra 50yds carry of Andy plus both of us wearing our 30# rucks. That one was a challenge.  

Saturday - Aug. 10

Bike pacer for the Akron Half Marathon
 - 13.36 miles
 - 1:23:57
 - aveHR 86
 - maxHR 120

Kayaking w/ Josie, Greg and Jenn
 - Hinckley Lake
 - 3.27 miles
 - 1:24:10

Friday - Aug. 9

4 Rounds - 40sec. Work / 20sec. Rest - 60 sec. rest at end of each round
 - Single Leg DL @ 80#
 - 1-arm Press @ 40#
 - Lunge Jumps @ 40#

800m Run
40x Lunge @ 80#
20x Thurster @ 80#
40x Fr. Rack Lunge @ 80#
800m Run

10-8-6-4-2-4-6-8-10
 - Swing Squat @ 80#
 - Bear Crawl @ 80#

Thursday - Aug. 8

18 minutes
 - 4x Clean
 - 6x Front Squat
 - 8x Lateral Lunge
 - 10x Around the World
 - 12x Hollow Rocks
 - 30sec. High Plank

15 minutes
 - 6x Burpee Deadlift
 - 6x Clean
 - 5x Push Press
 - 5x Shoulder
 - 4x Situp
 - 4x Pike-Up
 - 200m Run

After Work.....

Trail Run
 - Wooster Memorial Park
 - 5.11 miles
 - 57:08
 - 11:11 pace
 - 511 ft. of elevation
 - aveHR 151
 - maxHR  173

Wednesday - Aug. 7

5 Rounds
 - 200m sandbag run @ 60#
 - 2x - 5 pullups
         - 10 pushups
         - 15 squats

Clients....

4 Rounds
 400m run
 4x pullup
 4x pushup and drag @ 110#
 4x sandbag clean @ 110#
 4x lateral burpee

Lunch, Clients.....

Tuesday - Aug. 6

Road Run
 - 2.4 miles
 - 18:25
 - 7:40 pace
 - 106 ft. of elevation
 - aveHR 149
 - maxHR 171

3 Rounds
 - 12x Reverse Lunge and overhead press @ 60# bag
 - 20x russian twist @ 40# bag
 - 12x toes-to-bar
 - 20x 2-arm KB swing @ 36kg

9 minutes @ 80# bag.  Add a rep each round
 - 1x shoulder and squat
 - 1x back squat
 - 1x front squat
 - completed through 6x each

Monday - Aug. 5

Road Run
 - 1.06 miles
 - 8:45
 - aveHR 137
 - maxHR 151

3 Rounds - Every minute on the minute - 80# bag
 1) 10x RDL
 2) 8x squat clean
 3) 6x thruster
 4) sprint 200m
 5) rest

50-40-30-20-10
 - lateral hops
 - 2-arm Swing @ 36kg
 - sandbag bear crawl @ 80# in meters 50m-40m-30m-20m-10m

Clients, Lunch, Clients.....

After Work....

Open Water Swim w/ wetsuit
 - Prairie Lane park
 - 2607 yds. (1.48 miles)
 - 2:04 /100yds pace
 - 54:03
 - aveHR 123
 - maxHR 148

Saturday - Aug. 3

St. Jude charity 5k fun run
 - 3.11 miles
 - 28:54
 - 9:19 pace
 - 128 ft. of elevation
 - aveHR 146
 - maxHR 164

Friday - Aug. 2

Road Run
 - 1.35
 - 11:07
 - 8:15 pace
 - 43 ft. of elevation
 - aveHR 145
 - maxHR 158

Partner workout - each person does have the reps.  One works while one rests.

100 burpees (no pushup) w/ ruck (35#)

4 Rounds
 - 24x ruck swings
 - 64x pushup (no ruck)
 - 24x ruck squats
 - 64x situps (no ruck)

100 burpees (no pushup) w/ ruck (35#)

Thursday - Aug. 1

After Work....

Trail run w/ group
 - Wooster Memorial Park
 - 5.99 miles
 - 1:01:30
 - 10:17 pace
 - 794 ft. of elevation
 - aveHR 151
 - maxHR 178

Pace definitely felt faster then 10:17, but that is still faster than the 11-11:30 that this group typically does.  I was feeling on the hills it but did recover in the flats and held onto the lead group of 2.

Wednesday - July 31

Jog
 - 1.06 miles
 - 9:08
 - 8:37 pace
 - 46 ft. of elevation
 - aveHR 136
 - maxHR 149

5 minutes
 - 30x Lateral hops over sandbag (r/l)
 - 15x Sandbag to Shoulder @ 60#

2 minutes rest

5 minutes
 - 5x Sandbag Clean + Press @ 60#
 - 5x Burpee over sandbag - no lifting of bag

Rest 5-8 minutes

3 Rounds - 60sec. each exercise
 - Sandbag Fr. Squat @ 60#
 - Lateral Burpee over bag
 - Sandbag to Shoulder @ 60#
 - Sandbag Thruster @ 60#

Clients....

Jog
 - 1.06 miles
 - 9:14
 - 8:51 pace
 - 46 ft. of elevation
 - aveHR 140
 - maxHR 153

Tuesday - July 30

20 minutes - all w/ 82# sandbag
 - 10x RDL
 - 5x Strict Press
 - 10x Push Press
 - 10x Lateral Lunge (these fired up the legs)
 - 10x Pushup + Lateral Drag

Rest 10 minutes

21 minutes - all w/ 82# sandbag
 - 400m Run - no bag
 - 15x Back Squat
 - 12x Pushup + Lateral Drag
 - 9x Clean
 - 6x Get-Up
 - 3x Burpee

After Work....

Trail Run
 - Wooster Memorial Park
 - 4.13 miles
 - 47:42
 - 11:34 pace
 - 499 ft. of elevation
 - aveHR 149
 - maxHR 170

Monday - July 29

3 Rounds
 - 1.06 mile run (7:46, 7:45, 8:11)
 - 25x hindu squat
 - 15x pushup

4 Rounds
 - 400m run
 - 15x Bear Hug Sandbag Squat @ 82#
 - 12x pullups
 - 9x Sandbag Burpee @ 82#

Clients....

Sunday - July 28

Ruck w/ Andy
 - Mohican State Park
 - 40# ruck
 - 11.17 miles
 - 3:42:19
 - 965 ft. of elevation
 - going to use rucking to help strengthen the feet, hips, ankles and knees for ultra distance events.  The added weight really brings on the lower body feeling of having run 25-30+ miles.  Naturally rucking will only be a small portion of my training compared to actually running, but I feel it has benefit.

Friday - July 26

10 minutes - 112# sandbag
 - 400m run w/ bag
 - 50x situps w/ bag
 - 18x thrusters

60# sandbag
 - 21x thruster
 - 800m run w/o bag
 - 15x thruster
 - 400m run w/o bag
 - 9x thruster
 - 200m run w/o bag

5 Rounds
 - 200m jog w/o bag
 - 10x lunges w/ 112# bag
 - 8x situp w/o bag
 - 6x pushup lateral drag @ 112# bag
 - 4x sandbag clean + push press @ 112# bag

Thursday - July 25

Hindu Squats
  - 3x 25

Lunch, Clients....

4 Rounds - 40sec. Work / 20 sec. Rest each exercise
 - Step Back Lunge + Press @ 60#
 - Sandbag Get-up @ 60#
 - Plank

40-30-20-10
 - Sandbag squat @ 60#
 - Pushups
 - Situps

Monday - July 22

Road Run
 - XC in the Hills summer camp counselor day
 - 4.62 miles
 - 41:10
 - 8:55 pace
 - 259 ft. of elevation
 - no heart rate data

Sunday - July 21

Battle of Waterloo triathlon
 - 10 legs, 42-miles total
 - 1.6 mile trail run
 - 20ish-mile road bike
 - 0.4 mile swim
 - 3.5 mile trail run
 - 0.3 mile swim through a lily pad filled lake
 - 2.8 mile trail run
 - 0.7 mile swim
 - 3.5 mile trail/gravel road run
 - 6-mile road bike
 - 1.5 mile trail run

Total Time: 4:46:48

Good fun and happy that it was more trails than I thought it would be.  Very much and adventure style race.  We dry bagged our shoes/socks and towed them each swim.  You carried all swim and run gear on the bike legs as well.  I like these non-sterilized events when compared to the traditional triathlons where everything is perfectly setup without interruptions.

Friday - July 19

15 minute AMRAP
 - 5x RDL @ 40# sandbag
 - 5x Suitcase DL @ 40# sandbag
 - 5x Shoulder to shoulder press (r/l) @ 40# sandbag
 - 15x sandbag Halo @ 40# sandbag
 - 200m run
 - 5 full rounds + rdl, suitcase, shoulder to shoulder

4 minutes rest

12 minutes AMRAP
 - 10x toes to bar
 - 15x sandbag back squat @ 40#
 - 5 full rounds + 5x toes-to-bar

kept it lighter on the bag today.  Battle of Waterloo triathlon Sunday.

Thursday - July 18

1-mile warm-up
 - 1.07 miles
 - 8:31
 - aveHR 139
 - maxHR 158

10 sets of 10
 - KB thruster @ 20kg
 - pullups
 - outside in the lovely heat but got through it and had fun

Wednesday - July 17

1-mile warmup
 - 1.07
 - 8:26
 - aveHR 149
 - maxHR 163

21-15-9 w/ 200m sandbag run in between rounds
 - 2- arm Swing @ 32kg
 - Sandbag Fr. Squat @ 80#
 - Sandbag Push Press @ 80#
Time: 14:50

20 minutes AMRAP
 - 15x sandbag RDL @ 80#
 - 5x burpee over bag
 - 10x Sandbag clean @ 80#
 - 5x burpee over bag
 - 5x sandbag snatch @ 80#
 - 5x burpee over bag
 - 4 FULL ROUNDS + rdl, burpees, 2x cleans

Clients...

1-mile cooldown
 - 1.06 miles
 - 8:55
 - aveHR 150
 - maxHR 166

Tuesday - July 16

Row
 - drag #5
 - 30 minutes
 - 7641m
 - 1:57.8 ave500m
 - aveHR 138
 - maxHR 150

Monday - July 15

1-mile jog warm-up
 - 1.06 miles
 - 8:45
 - aveHR 141
 - maxHR 158

20 minutes
 - each exercise done for 1 minute, no rest between, focus on smooth work (no rest) not fast pace
1) sandbag back lunge - 80#
2) situp
3) sandbag high pull -80#
4) sandbag russian twist - 40#
5) pushup
 - aveHR 127
 - maxHR 156

Rest 10 minutes

800m run w/ bag - 40# (0.56 miles)
 - 50x sandbag shoulder - 80#
 - 50x sandbag squat - 80#
 - 50x situp
 - 50x sandbag push press - 80#
800m run w/ bag - 40# (0.56 miles)

1-mile jog - cooldown
 - 1.05 miles
 - 8:57
 - aveHR 157
 - maxHR 168

Sunday - July 14

Mountain Bike w/ Joe
 - Vultures Knob
 - 8.39 miles
 - 1:23:54
 - 868 ft. of elevation
 - aveHR 119
 - maxHR 152

Saturday - July 13

Mountain Bike w/ Josie and Jim
 - Strongsville/Royalton trail
 - 10.06 miles
 - 1:36:04
 - 601 ft. of elevation
 - aveHR 106
 - maxHR 143

Friday - July 12

20 minutes
 - 500m row - 1:38.9, 1:40.4, 1:46.4
 - max pushups (unbroken) - 25, 18, 15
 - max pullups - 10, 10, 7
 - air squats in 30sec. - 19, 19, 18

Client....

10 Rounds
 - 10m sandbag bear crawl - 80#
 - 10x situp
 - 10x lateral burpee
 Time: 21:50

Thursday - July 11

Brute Force workout

Road Run
 - 1.05 miles
 - 8:06
 - 7:41 pace
 - 43 ft. of elevation
 - aveHR 150
 - maxHR 164

3 Rounds
 - 40x mountain climbers
 - 20x sandbag to shoulder - 80# bag
 - 10x sandbag burpee - 80# bag
 - 12:46
 - aveHR 138
 - maxHR 161

Road Run w/ 40# bag
 - 1.05 miles
 - 11:00
 - 10:29 pace
 - 43 ft. of elevation
 - aveHR 160
 - maxHR 172

After Work...

Trail run w/ Josie
 - Wooster Memorial Park
 - 3.76 miles
 - 46:06
 - 12:15 pace
 - 364 ft. of elevation
 - aveHR 136
 - maxHR 158

Tuesday - July 9

Road Bike to Prairie Lane Lake
 - 6.24 miles
 - 25:54
 - 14.5 aveMPH
 - 217 ft. of elevation
 - aveHR 115
 - maxHR 138

Kayak around the lake
 - 2.16 miles
 - aveHR 84
 - maxHR 94

Road bike home
 - 5.92 miles
 - 25:17
 - 14.0 aveMPH
 - 285 ft. of elevation
 - aveHR 121
 - maxHR 149

Monday - July 8

Brute Force sandbag workout - 40# bag

8 Rounds x8 reps each
 - pullup
 - sandbag back lunge
 - sandbag squat clean
 - sandbag thruster
 - tuck jump
 - situp
 - sandbag high pull

Time: 32:11
 - aveHR 142
 - maxHR 171

Sunday - July 7

Brute Force Sandbag Mile
 - 1:12:32 w/ 80# sandbag
 - aveHR 153
 - maxHR 171

50x bag facing burpees
400m run w/ bag
10 Rounds
 - 3x pushup + lateral drag
 - 4x high pull
 - 5x front squat
800m run w/ bag
Ascending ladder 1-10
 - Bear Complex (clean, squat, press, back squat, press)
 - Sandbag Burpee
400m run w/ bag
50x lateral burpees

Definitely a good challenge since I haven't been lifting the month of June with all the racing.  

Saturday - July 6

Stand-up Paddleboarding while Josie open water swims
 - 1.75 miles
 - 1:05:23

Open Water Swim w/ shoes on as a test
 - 475yds.
 - 11:51
 - 2:29/100yds.
 - definitely slower with shoes on but still smooth.  We'll opt to take shoes off and tow them in a dry bag during our next event in Michigan, July 21.

Friday - July 5

Road Run w/ Josie
 - 3.31 miles
 - 35:00
 - 10:35 pace
 - 290 ft. of elevation

Kayaking Burr Oak
 - 1.40 miles to the beach
 - 25:30

Kayaking Burr Oak
 - 1.40 miles beach to Dock#1
 - 28:51

Tuesday - July 2

Oil Change Bike ride
 - 1.81 miles
 - 9:06
 - 11.9 aveMPH
 - 207 ft. of elevation

Car pickup Bike Ride
 - 1.81 miles
 - 5:37
 - 19.3 aveMPH
 - 31 ft. of elevation

Sunday - June 30

SwimRun Knoxville w/ Josie
 - 3-miles of swimming and 14-miles of mostly trail running
 - 5:03:44
 - 3rd place co-ed team finish
 - Not a big field of competitors, maybe 5-6 co-ed teams total, but we'll take it.  Definitely carrying fatigue from the big month of competing.  I could tell my heart rate was way higher than necessary for the speed we were moving.  Definitely need a couple of walking breaks on the runs and my already slower swim pace was not any faster but I felt comfortable in the water and it wasn't a concern.  These events are just fun adventure races and we really like doing them together.

Saturday - June 22

Coast-to-Coast Michigan gravel race
 - 211 miles
 - 13:54:02
 - 4682 ft. of elevation
 - 15.2 aveMPH
 - aveHR 140
 - maxHR 175
 - 12,858 calories burned

What an experience.  My goals were to finish, race the sunset (15.5 hours) and possibly sub-15 hours.  Smashed all expectations. 

I lined up near the front, but not on the front, probably 8 rows back.  425 riders started.  After the neutral roll out the first 5 miles through the mud bog the lead group took off and were moving.  I knew enough to grab a wheel and hang on for the ride.  A what a ride it was.  Roughly 80 of us in the pack/peloton however you wish to describe it rolled to the first aid station check-point at mile 53 at about 20-mph.  I've never ridden in such a pack before, let alone on gravel roads and at this speed.  The effort felt moderate when tucked behind everyone so I went with it.

At aid #1 I knew I wasn't going to stay with the top guys all day and I had already planned to eat a full PB&J sandwich, a full can of Coke, 1 orange, 1-2 salt tabs and restock the 3-4 gels, 3 water bottles with Heed and 1.5 liter Camelbak w/ water I carried.  I also re-lubed the bike chain, reapplied sunscreen and chamois creme each stop.  Josie made sure I completed all my planned food and aid station tasks.  She did an amazing job of having everything set up and ready for me.  She made the ship run smooth all day.

Heading out of Aid#1 is was solo but settled into a comfortable pace while I kept a lookout for a group to join as I knew working together would ultimately help us all get there faster.  It took about 10 miles to gather 5-8 riders moving at more or less the same pace.  We'd trade off pulls on the front while we rehashed the first 53-mile blitz we all experienced.  At one point I got boost of motivation and started pulling hard as our group charged ahead gathering and/or passing multiple riders.  I pulled for about 10-15 minutes before relinquishing duties.  I earned a lot of praise and respect for that effort and they allowed me to pass on pulls the rest of the way into Aid#2 at mile-106.  We covered the first 100-miles in just under 5:30, I believe this is a PR century for me, and on gravel.  Wow.

At aid#2 we again repeated all of aid#1 with the addition of an additional drink.  Section #3 was known to be the hardest/most technical riding.  Aid station time was averaging 15ish minutes.  Again I rolled out solo and passed a few guys I'd grouped with but never saw them again.  I soon caught up with another rider and we rode together for a bit.  He had completed the Dirty Kanza XL (350-miles gravel race) just 3-week prior.  We spoke about our ultra-distance ventures and how smooth and steady wins the day.  After a few miles I eventually pulled away and caught another guy whose gps unit had died and I helped him along with directions. 

Eventually we entered the Manistee National Forest area and the more technical double track 4x4 and snowmobile trails. Soft sand and water holes became the norm here.  At first this was great fun and super enjoyable to be in the shade and on a slightly different surface.  After 20-miles, and now 150 total miles, fatigue was showing up.  Sections that would have been easily rideable earlier were a challenge.  Some were completely hike-a-bike sections as the sand was ankle deep and/or on an incline.  Even though it was a struggle, it was some of the most beautiful trail and scenery all day.  Definitely a place I'd like to ride again but on my mountain bike.

I was happy to hit Aid#3 after 164-miles and took some extra time to rest and eat here before the final 50 miles.  I was still in great spirits and knew I'd easily beat sunset so I did not take my planned headlights or cool weather riding gear.  Left solo again and quickly passed numerous riders and everyone at this point was going in and out of individual sections of misery and fatigue.  Most were in pairs either by design or chance.  I pressed on and eventually joined another rider, Phil Pryor, that we'd ridden together between aid#1-2.  We made a pact to stay together until the finish.  Trading off pulling in front while the other went through their bout of suffering.

I never thought I'd be so happy to see smooth blacktop in my life, but those last 8 miles into downtown Ludington, MI were very nice and fast.  8-miles seems like nothing but after 200+ miles they felt like forever.  And then an SUV almost backed out into us less than a mile from the finish.  Hard breaking and communication in our group of 4 made for safe passage and a couple of jokes after the fact. 

After crossing the finish line I was shocked to see that we went sub-14 hours, something I never considered at the start.  I'd definitely do this race again.

Friday - June 21

Shake out the car legs before pre-race meeting w/ Josie
 - 3.2 miles
 - 16:49
 - 59 ft. of elevation

Saturday - June 15

Mohican trail marathon
 - 25.0 miles
 - 5:16:43
 - 12:43 pace
 - 3071 ft. of elevation
 - aveHR 151
 - maxHR 171

A solid trail run.  It definitely had its challenging points but I was able to run/hike smoothly without any sustained hiking on flat or downhill sections.  Run durability continues to improve.

Thursday - June 13

After Work....

Road Run
 - 2.37 miles
 - 22:53
 - 9:39 pace
 - 318 ft. of elevation
 - aveHR 132
 - maxHR 154

Wednesday - June 12

10 sets of 5
 - tire flip @ 285#
 - pullup
 ~ 20 minutes total

Clients.....

After Work.....

Road Bike w/ Josie
 - 19.5 miles
 - 1:13:41
 - 15.9 aveMPH
 - 1004 ft. of elevation
 - aveHR 119
 - maxHR 134

Tuesday - June 11

Road bike commute back to work from lunch
 - 5.66 miles
 - 20:39
 - 16.4 aveMPH
 - 335 ft. of elevation
 - aveHR 137
 - maxHR 160

Clients.....

After Work.....

Road bike home
 - 23.2 miles
 - 1:18:14
 - 17.6 aveMPH
 - 1152 ft. of elevation
 - aveHR 133
 - maxHR 159

Sunday - June 9

Gravel Road Run
 - Glouster area
 - 5.68 miles
 - 56:31
 - 9:56 pace
 - 568 ft. of elevation
 - aveHR 136
 - maxHR 157

Keeping the pace light.  Everything feels really good.  Mohican trail marathon this coming Saturday.

Saturday - June 8

Gravel Road Bike
 - Glouster area
 - 35.8 miles
 - 2:34:29
 - 13.9 aveMPH
 - 3156 ft. of elevation
 - aveHR 138
 - maxHR 166

Legs felt surprising good on the hills.  Happy with my recovery from the 100mtb.

Thursday - June 6

After Work....

Trail Run w/ Josie
 - 4.26 miles
 - 56:38
 - 13:17 pace
 - 571 ft. of elevation
 - aveHR 122
 - maxHR 147

Wednesday - June 5

Road Run
 - 3.41 miles
 - 29:01
 - 8:29 pace
 - 167 ft. of elevation
 - aveHR 144
 - maxHR 163

Spin Bike
 - 20 minutes
 - aveHR 131
 - maxHR 142

Tuesday - June 4

After Work....

Road Run
 - 6.34 miles
 - 1:00:01
 - 9:29 pace
 - 404 ft. of elevation
 - aveHR 139
 - maxHR 158

Kept it smooth and easy feeling today.  Legs really felt great at this pace and felt like I could go on indefinitely.

Saturday - June 1

Mohican 100-mile mountain bike race
 - 91.1 - lost some miles due to an unintentional pause bottom
 - 10:14:51
 - 8898 ft. of elevation
 - 8.9 aveMPH
 - aveHR 145
 - maxHR 176

A solid day on the bike.  Definitely a very challenging event and one not to be taken lightly.  I was a bit nervous going in and had some holes to dig out of at times on the course but kept everything rolling forward.

Wednesday - May 29

Road Run
 - 2.32 miles
 - 19:32
 - 8:24 pace
 - 138 ft. of elevation
 - aveHR 144
 - maxHR 160

Monday - May 27

Open Water Swim /w Josie
 - 2691 yds.
 - 51:52

Road Bike
 - 3:48:18
 - 65.5 miles
 - 17.2 aveMPH
 - 2726 ft. of elevation
 - aveHR 139
 - maxHR 170

Saturday - May 25

Mountain Bike
 - Austin Badger park
 - 1:22:12
 - 12.6 miles
 - 807 ft. of elevation
 - aveHR 138
 - maxHR 163

Chores around home

Road Bike
 - 1:14:35
 - 19.5 miles
 - 1063 ft. of elevation
 - aveHR 126
 - maxHR 153
 - definitely caught in the storm.  Strong winds and some rain.

Friday - May 24

Open Water Swim w/ Josie
 - Killbuck Lake
 - 32:36
 - 1544 yds.
 - open water is so much nicer than laps in the pool

Thursday - May 23

10 sets
 - 5x padlock thruster @ 50#
 - 5x pullup
 - took my time and finished under an hour.  Forearm pump and balancing the padlock thrusters started talking after set 6.

Clients, Lunch, Clients....

Road Run
 - 4.26 miles
 - 36:37
 - 8:36 pace
 - 253 ft. of elevation
 - aveHR 154
 - maxHR 171

Clients....

After Work...

Indoor bike trainer at home
 - 38 minutes
 - aveW 203
 - aveHR 129
 - maxHR 140

Wednesday - May 22

Carry, Carry, Drag series
 - 5 sets with about complete rest between
 - 215# field stone
 - 315# yoke
 - 1000# chain
 - run back between implements
 - 15 yds. each carry/run

Clients, Lunch, Clients.....

Tuesday - May 21

After Work....

Mountain Bike
 - Vultures Knob
 - 12.5 miles
 - 1:38:53
 - 1598 ft. of elevation
 - HR monitor battery died
 - 3 minute PR over this same route from last week.  Felt very good and fluid on the trails.  Very happy my bike handling skills are returning.  This will help immensely on the 1st with saving energy over 100-miles.

Monday - May 20

Indoor Bike trainer at home
 - 61 minutes
 - aveW 205
 - aveHR 132
 - maxHR 140

Lunch, Clients.....

Saturday - May 18

Sorinex Summer Strong 12

Circuit w/ Robo
5 Rounds
 - KB Farmers carry - 120 and 130# bells
 - backwards chain drag - one chain each hand
 - Sandbag Shoulder ~80#
 - about 25-30 yds of each with a run back to get the next item
 - rested while Robo worked

Circuit #2 with Robo
 1,2,3,4,5,6,7,8,9,10
 - CenterMassBell burpee press @ 35#

Circuit with Robo and Terence
 10 Rounds
 - 5 pullups
 - 10 CenterMassBell thrusters @ 35#

Thursday - May 16

Brute Force sandbag workout
4 Rounds
 - 50m Bear Crawl @ 82#
 - 40x Air Squat
 - 30x Flutter Kick
 - 20x Sandbag Burpee @ 82#
Total Time: 29:28

Clients, Lunch, Clients.....

Road Run
 - 5.07 miles
 - 40:14
 - 7:56 pace
 - 180 ft. of elevation
 - aveHR 162
 - maxHR 180

Wednesday - May 15

After Work....

Mountain Bike
 - Vultures Knob
 - 12.9 miles
 - 1:42:04
 - 1617 ft. of elevation
 - 7.58 aveMPH
 - aveHR 154
 - maxHR 173

Tuesday - May 14

Brute Force sandbag workout
 - 6 rounds @ 82# bag
 - alternating step back lunge x10 (r/l) - bag on one shoulder
 - mountain climbers x20 (r/l)
 - Sandbag bent over row x20
Total Time: 16:03

After Work.....

Indoor bike trainer at home
 - 66 minutes
 - aveWatts 174
 - aveHR 122
 - maxHR 135

Monday - May 13

Treadmill
 - 30 minutes
 - 2.0% incline and 7.5 mph
 - 3.73 miles
 - aveHR 160
 - maxHR 170

Clients....

Saturday - May 11

Mountain Bike
 - Mohican State Park and some additional gravel roads afterwards
 - 43.2 miles
 - 4:29:50
 - 4144 ft. of elevation
 - 9.6 aveMPH
 - aveHR 152
 - maxHR 186
 - fastest car-to-car time at Mohican (2:49) and first time under 3 hours.  I got greedy and the gravel roads kicked my butt but still set a couple of PRs on the roads as well.  I was moving but it got me.  Full disclosure, I drank 2 beers at a lunch party before the ride which likely didn't help my performance any.

Thursday - May 9

Indoor bike trainer at home
 - 67 minutes
 - aveW 142
 - aveHR 153
 - maxHR 209
 - heart rate is not reading accurately.  When it was reading 200 I took a count on my wrist and counted 96 bpm.  I was concerned but now not sure.  RPE was at a 2-3.

Lunch, Client....

Wednesday - May 8

Erg - drag #6
 - 25 minutes
 - 5568m
 - 2:15.3 ave500m
 - aveHR 142
 - maxHR 169
 - definitely still in recovery mode. That heart rate is way too high for this effort.

Saturday - May 4

Bob's Big Timber Backyard Ultra - Last Man Standing event
 - 79 individuals signed up, 68 started and only 1 officially finishes.  Everyone else is a 'DNF'.  To intriguing not to sign up and participate.

 - 50 miles total - (watch had it at 49.1, but the course was wheeled exactly)
 - 11:54:32
 - 14:35 pace (12:46 pace without aid station time)
 - 5787 ft. of elevation
 - aveHR 135
 - maxHR 162

What a weekend.  Truly a great day for me personally: 1 hour 23 minute PR over last years 50-miler in Leadville, CO (air to breathe might have helped), but even more importantly, no injuries and I felt like I could have kept going but decided to stop with a solid PR and enjoy the fitness benefits without digging to deep a hole for  the rest of the year.  June will be HUGE month and this gives me great confidence if I am smart and allow myself to heal and rest from this big effort.

The winner of the event went 33 hours and 138-ish miles.  Incredible performance by himself and many others i had the pleasure of learning from during my hours out there with them.

Thursday - May 2

After Work.....

Road Bike w/ Josie
 - 20.8 miles
 - 1:14:30
 - 16.7 aveMPH
 - 1073 ft. of elevation
 - aveHR 106
 - maxHR 135

Wednesday - May 1

Sandbag Circuit
 - 100 ft. Sandbag Bear Crawl
 - 90 lateral hops over sandbag
 - 80 situps
 - 70 lunges total (sandbag on shoulder)
 - 60 pushups
 - 50 sandbag back squats
 - 40 sandbag push press
 - 30 sandbag RDL
 - 20 sandbag to shoulder
 - 10 sandbag burpee
Total Time: 25:56

Road Run
 - 4.18 miles
 - 35:48
 - 8:34 pace
 - 318 ft. of elevation
 - aveHR 129
 - maxHR 157

Tuesday - April 30

Road Run - vehicle pickup
 - 1.75 miles
 - 12:55
 - 7:22 pace
 - 52 ft. of elevation
 - aveHR 146
 - maxHR 160

Client, Lunch, Clients.....

Road Bike back to work
 - 11.6 miles
 - 40:15
 - 17.4 aveMPH
 - 613 ft. of elevation
 - aveHR 139
 - maxHR 158

1, 2, 3, 4, 5, 6, 7, 8, 9, 10
 - Tire Flip ~285#
 - Pull-up
Time: 13:02

Clients...

Sunday - April 28

Mountain Bike
 - Mohican State Park
 - 23.1 miles
 - 3:00:14
 - 7.67 aveMPH
 - 2598 ft. of elevation
 - aveHR 138
 - maxHR 161

Another solid training day on this trail.  I went in very conservative with my pace and just wanted to ride as smooth as possible.  Ended just 4 seconds short of a car-to-car PR which was a nice surprise.  Fitness continues to progress smoothly but still more to come.

Saturday - April 27

Trail Run w/ Josie
 - Mohican State Park
 - 23.4 miles
 - 5:50:01
 - 14:59 pace
 - 2858 ft. of elevation
 - aveHR 124
 - maxHR 158

This started out as an 8-9 mile out and back and then turned into 'let's just finish the entire mountain bike loop. It's nice out.' So we continued on and figured out a water refill.  Great day and time on the trails.

Thursday - April 25

20 minutes
 - 200m run
 - KB get-up @ 16kg (r/l) x1 (+1 reps each round)
 - 7 total rounds +2 get ups each side

For Time:
 - 800m run - no sandbag
 - 50x sandbag snatch
 - 50x sandbag swing squat
 - 50x sandbag russian twist (these sucked)
 - 50x sandbag high pull
 - 60# sandbag for all
 - total time: 23:39

After Work....

Trail Run w/ Group
 - 5.60 miles
 - 1:05:14
 - 11:40 pace
 - 814 ft. of elevation
 - aveHR 153
 - maxHR 180

Wednesday - April 24

Road Run
 - 3.02 miles
 - 24:55
 - 8:15 pace
 - 169 ft. of elevation
 - aveHR 150
 - maxHR 166

Clients, Lunch....

Road Bike - commute back to work
 - 5.69 miles
 - 20:34
 - 16.6 pace
 - 342 ft. of elevation
 - aveHR 144
 - maxHR 174

After Work......

Road Bike
 - 19.6 miles
 - 1:03:12
 - 18.6 pace
 - 876 ft. of elevation
 - aveHR 140
 - maxHR 170
 - first ride after a proper bike fitting last Wednesday evening.  A noticeable difference in efficiency and power production.

Tuesday - April 23

Sandbag Circuit
 - 10 minutes. Every minute on the minute
 - 200# bag down/back 10yds.
 - 10 pushups
 - unfortunately I think I need to go up to the heavier 250# bag.  This felt rather comfortable.

Tabata
 - Sorinex Endless rope system
 - I was foolish enough to increase the tension and paid for it after the the 2nd interval.  Stayed steady but the arms are pumped.

Lunch, Clients.....

Road Run
 - 5.04 miles
 - 41:51
 - 8:18 pace
 - 177 ft. of elevation
 - aveHR 157
 - maxHR 177
 - this really felt comfortable and smooth.  Wasn't trying to push the pace, just wanted and easy shakedown run.  Weird to be in this kind of endurance shape where 5-miles feels comfortable.

Saturday - April 20

SwimRun Lake James
 - 3.2 -miles of open water swimming, 15.2-miles of trail running
 - 18.4 miles total
 - 6:07:08
 - aveHR 139
 - maxHR 150

Our second year of SwimRun Lake James and we went in with a bit more confidence with the weather and terrain.  Last year had water temps at 56 degrees along with air temps at the same 56 degrees.  This year the race was moved back 2 weeks which saw an increase in water temps to 64 degrees but the air temps dropped to between 45-51 degrees from the strong thunderstorms that came through the day/night before.  The course start/finished changed to a local brewery along with an increase in trail running of 2 miles, which was nice.  Everything else remained the same as last year.  We did have stronger 15-20 mph winds this year and they created a direct headwind and lake chop on the 2 longer swims.  While I enjoyed the added challenge and fun that this created, it fried me for the second half of the course swimming.  I went from 2:09/100yds. down to 3:11/100yds swimming between the 2 longer swim legs 0.75-mile and 1-mile.  Still a great time and experience had by all.  We finished 9th out of 19 co-ed teams.

Thursday - April 18

5 Sets of 5 Reps each
 - Stone to Shoulder @ 165#
 - Telephone pole C+J
 - full rest between rounds

Wednesday - April 17

Road Bike - car service drop off
 - 3.98 miles
 - 12:25
 - 194 ft. of elevation
 - aveHR 137
 - maxHR 154

Clients.....

Road Bike - car service pickup
 - 4.09 miles
 - 14:25
 - 134 ft. of elevation
 - aveHR 158
 - maxHR 211

Tuesday - April 16

15 minutes - as many reps as possible
 - 40 sec. Work - 60# sandbag burpee bear complex
 - 20sec. 'Rest' - Odd minutes bag held overhead, Even minutes bag held in front rack position
 - 72 reps total (counted by intern)

Monday - April 15

Pool Swim
 - Wooster HS
 - 1150 yds. continuous
 - 23:59
 - felt really good today.  No toys

Sunday - April 14

Trail Run
 - Mohican State Park
 - 8.22 miles
 - 1:28:30
 - 10:46 pace
 - 1234 ft. of elevation
 - aveHR 153
 - maxHR 171

Saturday - April 13

Road Bike
 - Underground Amish County Roubaix route
 - 46.4 miles
 - 3:14:48
 - 14.3 aveMPH
 - 4298 ft. of elevation
 - aveHR 144
 - maxHR 171
 - a 30 minute PR over last year on this course and last year I was hurting bad to finish.  I'm in much better early season riding shape.  More to come still.

Friday - April 12

Pool Swim
 - Wooster HS
 - 15x 100 yds. free
 - 10x 100 yds. w/ pull buoy
 - 5x 100 yds. w/ pull buoy and hand paddles
 - 3000 yds. total
 - 1:05:05

Tuesday - April 10

Pool Swim
 - Wooster HS
 - 50-100-150-200-250-250-200-150-100-50 yds. freestyle - 8-10 breathes rest between sets
 - 50-100-150-200-250-250-200-150-100-50 yds. w/ hand paddles and pull buoy
 - 3000 yds total
 - 1:08:43

First swim in a long time.  Felt better than feared but I needed a long day in the water as next weekend is SwimRun Lake James that includes 3.5 miles of open water swimming.

Tuesday - April 9

Struggling with how to exercise 'easy'.  This was my best attempt.

3 sets of 10

Straight bar curl x45, 65, 65

V-Pushdown x50, 60, 60

Pulldown x120, 140, 160

N. Pulldown x150, 150, 150

Reverse Pulldown x120, 130, 140

Dips

DB Skull Crusher x15, 25, 25

DB Lateral Raise x12.5, 15, 20


After Work.....

Mountain Bike w/ Josie
 - Vultures Knob
 - 1.2 miles
 - 11:24
 - aveMPH 6.35
 - 92 ft. of elevation
 - aveHR 124
 - maxHR 155
 - stick kicked up into my spokes and broke one along with bending my rear derailleur.  Hiked out.  Booooo.

Sunday - April 7

Road Bike w/ Josie
 - Holmes County Trail
 - 19.2 miles
 - 1:04:52
 - 17.8 aveMPH
 - 112 ft. of elevation
 - aveHR 121
 - maxHR 137

I was originally planning to ride home from Glouster to Wooster which would have been a huge PR back-to-back ride but thought better of it Sunday morning when the alarm went off.  Legs and body feel ok, but I felt I'd be good for about 30-35 miles before really starting to enter the hurt locker.  Since this was only a training weekend, there was no need to dig that big a training deficit.  So we drove home and Josie wanted to ride a bit.  I felt solid but this is a flat route and I'm glad I made the decision I did.  I'll still be able to effectively train this week which is key.

Saturday - April 6

Road Bike
 - Wooster to Glouster
 - 113.9 miles
 - 6:43:48
 - 16.9 aveMPH
 - 4068 ft. of elevation
 - aveHR 133
 - maxHR 159

I really felt great most of the day.  Low back and butt was getting sore the last 15-20 miles which is to be expected.  I felt like I did a very good job of fueling this ride which led to the great feeling.  The 4.5 years of steady endurance training also helped a good bit.  I'm very happy to get a ride in like this, +100 miles) at this point in the year and with only a 34 mile ride leading into it.  The shorter but frequent commuting rides and running have build a solid base of fitness.  More work is to be done, but I can rest easier now.

Thursday - April 4

Clients.....

After Work....

Trail run w/ group
 - Wooster Memorial Park
 - 7.03 miles
 - 1:15:26
 - 10:44 pace
 - 1050 ft. of elevation
 - aveHR 144
 - maxHR 164

Wednesday - April 3

Road Run
 - 2.31 miles
 - 17:05
 - 7:23 pace
 - 153 ft. of elevation
 - aveHR 155
 - maxHR 172

Client, Lunch.....

Road Bike commute back to work
 - 5.68 miles
 - 20:48
 - 16.4 aveMPH
 - 375 ft. of elevation
 - aveHR 133
 - maxHR 151

Client.....

Jump Rope - 2 minutes

12 minutes (EDT)
 - Dips + 8kg x8 - 9 sets
 - Pullup-2" bar x5 - 8 sets

Clients.....

After Work.....

Road bike commute home
 - 18.1 miles
 - 1:05:37
 - 16.5 aveMPH
 - 912 ft. of elevation
 - aveHR 130
 - maxHR 153

Tuesday - April 2

Lunch.....

Road Bike commute back to work
 - 5.68 miles
 - 21:14
 - 16.1 aveMPH
 - 397 ft. of elevation
 - aveHR 138
 - maxHR 158

Clients.....

Jump Rope - 2 minutes

12 minutes (EDT)
 - Safety Squat @ 230# x5 - 8 sets
 - FatGripz Incline DB @ 70# x5 - 8 sets

Sandbag Get-up @ 80#
 x20 (switched sides every 5 reps)

Clients.....

After Work.....

Road bike commute home
 - 19.6 miles
 - 1:12:47
 - 16.2 aveMPH
 - 965 ft. of elevation
 - aveHR 131
 - maxHR 158

Monday - April 1

Brute Force Sandbag challenge
 - 3 Rounds of:
 1st minute - Sandbag Bear crawl
 2nd minute - sandbag shuttle run 2x 10yds. out/back
 3rd - Sandbag Shoulder
 4th - sandbag shuttle run
 5th - Sandbag Squat Clean
 6th - sandbag shuttle run
 7th - Sandbag overhead toss
 8th - sandbag shuttle run
 9th - Sandbag Burpee
 10th - sandbag shuttle run
   - 193 total reps
   - aveHR 139
   - maxHR 165

After Work.....

Trail Run solo and then with Josie and pups
 - Wooster Memorial Park
 - 4.30 miles
 - 45:50
 - 604 ft. of elevation
 - aveHR 156
 - maxHR 197
 - definitely could feel the sandbag workout during this.  The sandbag workout didn't feel too bad at the time.

Friday - Mar. 29

Bodyweight - 211.0 lbs. this morning

Thursday - Mar. 28

After Work.....

Trail run
 - Wooster Memorial Park
 - 6.01 miles
 - 1:04:12
 - 10:41 pace
 - 801 ft. of elevation
 - aveHR 145
 - maxHR 167

Wednesday - Mar. 27

Lunch....

Road Bike commute back to work
 - 5.68 miles
 - 21:37
 - 15.7 aveMPH
 - 371 ft. of elevation
 - aveHR 135
 - maxHR 154

Clients.....

After Work.....

Road bike commute home
 - 25.2 miles
 - 1:33:48
 - 16.2 aveMPH
 - 1155 ft. of elevation
 - aveHR 132
 - maxHR 157

Tuesday - Mar. 26

Treadmill
 - 20 minutes
 - 2.0% incline and 7.2 mph
 - 2.38 miles
 - aveHR 141
 - maxHR 149

12 minutes (EDT)
 - Safety Squat @ 230# x5 - 6 sets
 - FatGripz Incline DB @ 70# x5 - 6 sets
 - chatting with a member slowed me down, but I wasn't complaining today

5 minutes rest

12 minutes (EDT) - 10 sets total
 - Double KB Swing @ 32kg x5
 - 16" Box Strides (r/l) x5
 - Landmine x5

Road Bike commute back to work
 - 5.71 miles
 - 21:40
 - 15.8 aveMPH
 - 417 ft. of elevation
 - aveHR 144
 - maxHR 158

Lunch, Clients.....

After Work.....

Road bike commute home the long way
 - 22.0 miles
 - 1:19:53
 - 16.6 aveMPH
 - 1404 ft. of elevation
 - aveHR 137
 - maxHR 161

Monday - Mar. 25

Treadmill
 - 7 minutes
 - 2.0% incline and 7.0 mph
 - 0.80 miles
 - aveHR 152
 - maxHR 182

Client came early....

Treadmill
 - 26 minutes
 - 2.0% incline and 7.2 mph
 - 3.10 miles
 - aveHR 152
 - maxHR 159

After Work.....

Indoor Bike trainer at home
 - 25 minutes (10minWU, tabata 20sec. Hard/10sec. Easy x8, 16 min steady)
 - aveW 234
 - aveHR 148
 - maxHR 170

Sunday - Mar. 24

Indoor Bike trainer at home
 - 60 minutes
 - aveW 216
 - aveHR 134
 - maxHR 162

Saturday - Mar. 23

Road Bike
 - commuting home in between family gatherings
 - 37.6 miles
 - 2:10:33
 - aveMPH 17.3
 - 1939 ft. of elevation
 - aveHR 141
 - maxHR 168
 - leg felt sluggish the first 45-60 minutes but my pace was solid.  Always weird the first couple of outdoor rides compared to the trainer.

Friday - Mar. 22

Treadmill
 - 30 minutes
 - 2.0% incline and 7.0 mph
 - 3.48 miles
 - aveHR 150
 - maxHR 158

Client, Lunch, Clients......

Brute Force Sandbag workout w/ Andy
 - 10 minutes
   - Swing/ Squats
   - Pushup + Lateral drag
   - Front Rack Lunge
 - reps completed 2, 4, 6, 8, 10, 12 full rounds + 10 swing/squats

Thursday - Mar. 21

Treadmill
 - 25 minutes
 - 2.0% incline and 7.0 mph
 - 2.89 miles
 - aveHR 147
 - maxHR 158

12 minutes (EDT)
 - Dips + 8kg x8 - 9 sets
 - Pullup-2" bar x5 - 9 sets

4 minutes rest

12 minutes (EDT)
 - Reverse Grip Pullup x5 - 8 sets
 - BOSU Pushup x10 - 7 sets
 - Decline Situp @ #2 x10 - 7 sets

4 minutes rest

10 minutes (EDT)
 - FatGripz  EZ-Curl @ 75# x5 - 8 sets
 - FatGripz V-Pushdown @ 70# x5 - 9 sets
 - FatGripz Lateral and Front Raise @ 15# x5 - 8 sets

Clients, Lunch, Clients....

After Work.....

Trail run
 - Wooster Memorial Park
 - 5.94 miles
 - 1:02:52
 - 10:36 pace
 - 715 ft. of elevation
 - aveHR 150
 - maxHR 170

Tuesday - Mar. 19

Treadmill
 - 15 minutes
 - 2.0% incline and 7.0 mph
 - 1.73 miles
 - aveHR 148
 - maxHR 160

12 minutes (EDT)
 - Safety Squat @ 230# x5 - 8 sets
 - FatGripz Incline DB @ 70# x5 - 7 sets

4 minutes rest

12 minutes (EDT) - 9 sets total
 - RDL @ 70kg x5
 - 16" Box Strides (r/l) x5
 - Landmine x5

4 minutes rest

10 minutes - 10 sets total
 - Machine Leg Curl @ 80# x5
 - Squat Jumps x5
 - Hanging Leg Raise x8

Blood Flow Restriction Training
 - Wrist Roller @ 10kg
 1x, 30sec. rest, 2x 30sec. rest, 2x, 30sec. res, 2x
 - an interesting feeling.  too tight the first try and then possibly not tight enough the second.  More experimenting needed.

Ab Wheel Wheelbarrow walk
 - full gym down/back no stopping.  The turn sucked a bit.

Clients....

After Work....

Indoor Bike trainer at home
 - 45 minutes
 - aveW 233
 - aveHR 140
 - maxHR 151

Monday - Mar. 18

Treadmill
 - 5 minutes
 - 2.0% incline and 7.0 mph
 - 0.59 miles
 - aveHR 134
 - maxHR 149

Clients came early, Lunch....

Treadmill
 - 20 minutes
 - 2.0% incline and 7.0 mph
 - 2.31 miles
 - aveHR 152
 - maxHR 162

Clients....

Erg
 - drag #7
 - 20 minutes
 - 5086m
 - 1:58.0 ave500m
 - aveHR 145
 - maxHR 154

Sunday - Mar. 17

Hike w/ Josie and pups
 - Wooster Memorial Park
 - 3.27 miles
 - 1:03:20
 - 266 ft. of elevation
 - aveHR 93
 - maxHR 121

Indoor Bike trainer at home
 - 2:00:04
 - aveW 202
 - aveHR 134
 - maxHR 150
 - smooth and steady but still lots of mouth breathing and not where I'd like to be.  But it is getting better.

Thursday - Mar. 14

Indoor Bike trainer at home
 - 1:05:02
 - ave W 147
 - aveHR 103
 - maxHR 117
 - trying to get over this nasty chest and head congestion

Saturday - Mar. 9

SuperBull Trail Championships 50k
 - 30.9 miles on the watch
 - 5:51:59
 - 11:25 pace
 - 3881 ft. of elevation
 - aveHR 150
 - maxHR 169

A solid 19 minute PR over last years event.  Fitness was much better heading into this year.  A sore throat and mild chest congestion hampered the later effort but still very happy overall.  My in race nutrition was much better today as I stayed on schedule and ate earlier than I felt needed but knew that it would be dividends later in the day.  Feet and legs held up the best they ever have but still more long duration durability needed to ultimately complete a 100-miler successfully.  Yes, a 100-miler is on the future radar but I'm trying to be smart about it, if that is even a thing at that distance.  Consistency and injury free will be key.

Thursday - Mar. 7

Treadmill
 - 12 minutes
 - 2.0% incline and 7.0 mph
 - 1.38 miles
 - aveHR 141
 - maxHR 155

Erg
 - drag #6
 - 15 minutes
 - 3541m
 - 2:07.1 ave500m
 - aveHR 124
 - maxHR 132

Clients.....

After Work.....

Trail Run w/ Kilo and group
 - Wooster Memorial Park
 - 2.85 miles
 - 30:28
 - 10:42 pace
 - 452 ft. of elevation
 - aveHR 138
 - maxHR 155

Wednesday - Mar. 6

Treadmill
 - 20 minutes
 - 2.0% incline and 7.0 mph
 - 2.31 miles
 - aveHR 141
 - maxHR 149

Clients, Lunch, Clients......

Jump Rope - 2 minutes

12 minutes (EDT)
 - Dips x8 - 12 sets
 - Pullup-2" bar x5 - 12 sets

Client....

12 minutes (EDT)
 - Reverse Grip Pullup x5 - 9 sets
 - BOSU Pushup x10 - 9 sets
 - Decline Situp @ #2 x10 - 9 sets

Clients....

10 minutes - 8 sets each
 - FatGripz DB Curl @ 30# x5
 - FatGripz DB Skull Crusher @ 25# x5
 - FatGripz Lateral and Front Raise @ 15# x5

After Work.....

Indoor Bike trainer at home
 - 31 minutes
 - aveW 208
 - aveHR 125
 - maxHR 148

Tuesday - Mar. 5

Jump Rope - 2 minutes

12 minutes (EDT) - 8 sets each
 - Squat @ 225# x5
 - FatGripz Incline DB @ 70# x5

4 minutes rest

12 minutes (EDT) - 9 sets total
 - RDL @ 70kg x5
 - 16" Box Strides (r/l) x5
 - Ab Wheel x5

Client.....

10 minutes - 10 sets total
 - Machine Leg Curl @ 75# x5
 - Squat Jumps x5
 - Hanging Leg Raise x8

Clients....

Treadmill
 - 10 minutes
 - 2.0% incline and 7.0 mph
 - 1.15 miles
 - aveHR 151
 - maxHR 162

Clients....

After Work....

Trail Run w/ Kilo
 - Wooster Memorial Park
 - 3.15 miles
 - 28:52
 - 9:11 pace
 - 503 ft. of elevation
 - aveHR 150
 - maxHR 167

Monday - Mar. 4

Treadmill
 - 20 minutes
 - 2.0% incline and 7.0 mph
 - 2.31 miles
 - aveHR 145
 - maxHR 159

Client....

Sandbag Circuit
 - 150# sandbag down/back 10yds + 10 pushups
 - 10 sets on 60sec. timer
 - this use to be way more of a cardiovascular stress.  Rather casual today and felt like I could do this indefinitely.

Clients....

Saturday - Mar. 2

Gravel Road Run
 - Glouster, OH from mom's house
 - 9.01 miles
 - 1:17:32
 - pace 8:36
 - 863 ft. of elevation
 - aveHR 150
 - maxHR 166
 - scary when a 9 mile run feels comfortable

Friday - Mar. 1

Arnold Strength Classic
 - USA Armlifting Rolling Thunder
 - attempts - 100, 105, 110kg, 115-fail

110kg was good for a 4-way tie along with Tanner Merkle, Eric Roussin and Carl Myerscough.  I finished in second place overall and 2nd in the lightweight class due to being heavier than Tanner Merkle.  I did weigh in at 97.3kg which was under Eric Roussin and Adam Glass, both a first there.  A fun day with friends.

Thursday - Feb. 28

Treadmill
 - 20 minutes
 - 2.0% incline and 7.0 mph
 - 2.31 miles
 - aveHR 139
 - maxHR 151

Clients, Massage, Lunch....

Erg
 - drag #6
 - 30 minutes
 - 7547m
 - 1:59.3 ave500m
 - aveHR 143
 - maxHR 178 (not sure about this spike, but it may have something to do with a huge belch within the last 2 minutes, then it dropped back down to 143)

Clients.....

After Work.....

Trail Run w/ group
 - Wooster Memorial Park
 - 5.53 miles
 - 1:02:51
 - 11:21 pace
 - 668 ft. of elevation
 - aveHR 141
 - maxHR 174

Wednesday - Feb. 27

Treadmill
 - 15 minutes
 - 2.0% incline and 7.0 mph
 - 1.73 miles
 - aveHR 140
 - maxHR 159

12 minutes (EDT) - 8 sets each
 - Squat @ 225# x5
 - FatGripz Incline DB @ 65# x5

4 minutes rest

12 minutes (EDT) - 8 sets total
 - RDL @ 70kg x5
 - 16" Box Strides (r/l) x5
 - Ab Wheel x5

4 minutes rest

10 minutes - 10 sets total
 - Machine Leg Curl @ 70# x5
 - Squat Jumps x5
 - Hanging Leg Raise x8

Indoor Bike trainer at home
 - 30 minutes
 - aveW 178
 - aveHR 118
 - maxHR 129

Lunch, Clients....

Tuesday - Feb. 26

Treadmill
 - 15 minutes
 - 2.0% incline and 7.0 mph
 - 1.73 miles
 - aveHR 142
 - maxHR 154

Client, Lunch, Client....

Jump Rope - 2 minutes

12 minutes (EDT)
 - Dips x8 - 12 sets
 - Pullup-2" bar x5 - 11 sets

4 minutes rest

12 minutes (EDT)
 - Reverse Grip Pullup-2" bar x5 - 9 sets
 - BOSU Pushup x10 - 9 sets
 - Decline Situp @ #2 x10 - 8 sets

4 minutes rest

10 minutes - 7 sets each
 - FatGripz DB Curl @ 30# x5
 - FatGripz DB Skull Crusher @ 25# x5
 - FatGripz Lateral and Front Raise @ 15# x5

Clients.....

After Work.....

Indoor Bike trainer at home
 - 60 minutes
 - aveW 201
 - aveHR 118
 - maxHR 128
 - still fatigued from the weekend

Monday - Feb. 25

Erg
 - 20 minutes
 - drag #6
 - 4755m
 - 2:06.2 ave500m
 - aveHR 130
 - maxHR 161 (elevated at the beginning for 2-3 minutes and then settled into the 115-123 range.  Guessing still fatigued from Saturday which was planned)

Indoor Bike trainer at home
 - 45 minutes
 - aveW 126
 - aveHR 96
 - maxHR 107

Saturday - Feb. 23

Vertical Mile trail running race
 - Camp NuHop, Loudonville, Ohio
 - 18.8 miles
 - 4:13:32
 - 5993 ft. of elevation
 - 13:27 pace
 - aveHR 153
 - maxHR 176

I definitely went out too fast and ran with some guys I know I shouldn't have, but it was fun while it lasted.  I kept pace for 3 of the 5 3.5ish-mile laps.  Then I knowingly backed off just in time for a id lap 4 wall and bonk.  I had some good self talk along with the required fueling before recovering a bit mid lap 5 to finish feeling better.  Overall a great time and my endurance fitness has greatly improved over the years which is nice.  Better pacing and fueling strategy going into the SuperBull 50k in 2-weeks should yield a strong result and PR.  

Thursday - Feb. 21

Treadmill
 - 10 minutes
 - 2.0% incline and 8.0 mph
 - 1.31 miles
 - aveHR 150
 - maxHR 167

Clients....

Indoor Bike trainer at home
 - 35 minutes total
 - 10 minute warm-up
 - 20 minute FTP test
 - 5 minutes cooldown
- FTP wattage 296
 - aveHR 155
 - maxHR 178

After Work.....

Trail Run w/ group
 - Wooster Memorial Park
 - 3.02 miles
 - 11:55 pace
 - 331 ft. of elevation
 - aveHR 130
 - maxHR 167

Wednesday - Feb. 20

Treadmill
 - 15 minutes
 - 2.0% incline and 7.5 mph
 - 1.85 miles
 - aveHR 144
 - maxHR 157

12 minutes (EDT)
 - Dips x5 - 12 sets
 - Pullup-2" bar x5 - 11 sets

4 minutes rest

12 minutes (EDT)
 - Reverse Grip Pullup-2" bar x5 - 8 sets
 - BOSU Pushup x10 - 8 sets
 - Decline Situp @ #2 x10 - 7 sets

4 minutes rest

10 minutes - 6 sets each
 - FatGripz DB Curl @ 25# x5
 - FatGripz DB Skull Crusher @ 20# x5
 - FatGripz Lateral and Front Raise @ 15# x5

Indoor Bike trainer at home
 - 60 minutes
 - aveW 214
 - aveHR 135
 - maxHR 150

Tuesday - Feb. 19

Treadmill
 - 10 minutes
 - 2.0% incline and 8.0 mph
 - 1.31 miles
 - aveHR 149
 - maxHR 162

12 minutes (EDT) - 9 sets each
 - Squat @ 225# x5
 - FatGripz Incline DB @ 65# x5

4 minutes rest

12 minutes (EDT) - 9 sets total
 - RDL @ 60kg x5
 - 16" Box Strides (r/l) x5
 - Ab Wheel x5

4 minutes rest

10 minutes - 11 sets total
 - Machine Leg Curl @ 60# x5
 - Squat Jumps x5
 - Hanging Leg Raise x5

Clients....

After Work.....

Trail Run w/ Kilo
 - Wooster Memorial Park
 - 2.28 miles
 - 20:38
 - 200 ft. of elevation
 - aveHR 152
 - maxHR 162

Monday - Feb. 18

Indoor Bike trainer at home
 - 30 minutes
 - aveW 225
 - aveHR 123
 - maxHR 136

Saturday - Feb. 16

Tabletop and Phelps Mountains
 - Adirondack High Peaks
 - 13.0 miles
 - 8:03:26
 - 3886 ft. of elevation
 - aveHR 111
 - maxHR 156

Great weather and views from the top this trip.  We were the first to arrive at the Tabletop trail junction and I had the pleasure of breaking trail through 15" of fresh snow for 3/4 of a mile before being caught by another party who took over for the remaining 1/4-mile to the summit.  Not as bad as some of the horror stories I've heard but it made for a good adventure.

Thursday - Feb. 14

Trail Run w/ Ben (meeting on the move)
 - Wooster Memorial Park
 - 4.63 miles
 - 43:41
 - 9:27 pace
 - 387 ft. of elevation
 - aveHR 146
 - maxHR 165

Wednesday - Feb. 13

De-Load....

Treadmill
 - 10 minutes
 - 2.0% incline and 7.0 mph
 - 1.15 miles
 - aveHR 134
 - maxHR 147

3x 20
 - KB Bench @ 16kg
 - Wide Fat Gripz Pulldown @ 85#
 - FatGripz Lat. Raise  @ 5#

Client.....

3x 20
 - FatGripz DB Curl @ 15#
 - Rope-Pushdown @ 45#
 - MedBall Twist @ 12#

Bench Press
 10x 45, 135, 145, 155#
Pullup - 2" bar
 x5, 5, 5, 5
Decline Situp @ #2
 x15, 15, 15, 15

#2 Incline DB w/ FatGripz
 10x 45, 45, 45#
Reverse Grip Pullup - 2" bar
 x5, 5, 5
Ab Wheel
 x6, 6, 6

Dips
 x10, 10
Neutral Grip Pullup - 2" bar
 x5, 5
Floor Crunch
 x20, 20

Lunch, Clients....

After Work....

Indoor Bike trainer
 - 61 minutes
 - aveW 171
 - aveHR 106
 - maxHR 117

Tuesday - Feb. 12

De-Load week.....

Treadmill
 - 10 minutes
 - 2.0% incline and 7.0 mph
 - 1.15 miles
 - aveHR 136
 - maxHR 148

Warm-up lifts
3x20
 - Leg Curl @ 30#
 - Air Squat
 - 2-arm Swing @ 24kg

Squat
 10x 45, 135#
 3x 10 @ 175#

RDL
 10x 50, 60, 60kg

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

Wrist Roller
 x24, 28, 28, 32kg

Lunch....

After Work.....

Indoor Bike Trainer at home
 - 40 minutes
 - aveW 170
 - aveHR 107
 - maxHR 115

Sunday - Feb. 10

Hike w/ Josie and pups
 - Mohican State Park
 - 4.63 miles
 - 1:45:46
 - 646 ft. of elevation
 - aveHR 89
 - maxHR 123
 - exploring some bridle trails that will be used during one of Josie's half marathons in March

Saturday - Feb. 9

Trail and gravel roads Run
 - Bob Hunter's property for a group training run on the Big Backyard course we'll be using in May
 - 17.0 miles
 - 3:03:02
 - 10:45 pace
 - 1634 ft. of elevation
 - aveHR 140
 - maxHR 161

Friday - Feb. 8

Trail Run w/ Shawn
 - Wooster Memorial Park
 - 7.78 miles
 - 1:15:14
 - 9:40 pace
 - 981 ft. of elevation
 - aveHR 151
 - maxHR 164

Thursday - Feb. 7

Treadmill
 - 20 minutes
 - 2.0% incline and 7.5 mph
 - 2.48 miles
 - aveHR 147
 - maxHR 158

4x 25
 - FatGripz DB Incline #1 Bench @ 35#
 - Wide Pulldown @ 85#
 - FatGripz Lat. Raise  @ 5#

Client....

4x 25
 - FatGripz DB Curl @ 15#
 - V-Pushdown @ 50#
 - MedBall Twist @ 12#

Bench Press
 10x 45, 135, 185, 185, 185#
Pullup - 2" bar
 x8, 8, 8, 8, 8
Decline Situp @ #2
 x25, 25, 25, 25, 25

Lunch.....

#2 Incline DB w/ FatGripz
 10x 55, 60, 65, 65#
Reverse Grip Pullup - 2" bar
 x8, 8, 8, 8
Ab Wheel
 x8, 8, 8, 8

Dips
 x15, 15
Neutral Grip Pullup - 2" bar
 x8, 8
Floor Crunch
 x25, 25

Clients....

After Work....

Indoor Bike trainer
 - 60 minutes
 - aveW 209
 - aveHR 129
 - maxHR 139

Wednesday - Feb. 6

Treadmill
 - 20 minutes
 - 2.0% incline and 7.5 mph
 - 2.48 miles
 - aveHR 148
 - maxHR 164

Warm-up lifts
4x25
 - Leg Curl @ 35#
 - Air Squat
 - 2-arm Swing @ 24kg

Squat
 10x 45, 135#
 3x 185#
 3x 10 @ 225# - on 3:00 timer

Indoor Bike Trainer at home
 - 30 minutes
 - aveW 204
 - aveHR 122
 - maxHR 132

Lunch, Client.....

RDL
 10x 50, 60, 70, 70kg

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

Wrist Roller
 x24, 28, 28, 32kg

Tuesday - Feb. 5

Trail Run
 - Wooster Memorial Park
 - 7.62 miles
 - 1:17:26
 - 10:10 pace
 - 1093 ft. of elevation
 - aveHR 151
 - maxHR 168

Clients....

After Work....

Indoor Bike Trainer at home
 - 42 minutes
 - aveW 208
 - aveHR 124
 - maxHR 135

Sunday - Feb. 3

Road Bike
 - 26.8 miles
 - 1:31:09
 - aveMPH 17.7
 - 1203 ft. of elevation
 - aveHR 135
 - maxHR 161
 - felt strong and great to be outside

Saturday - Feb. 2

Hike w/ Josie and pups
 - Mohican State Park
 - 5.31 miles
 - 1:50:56
 - 623 ft. of elevation
 - aveHR 88
 - maxHR 150

Friday - Feb. 2

Indoor Bike Trainer at home
 - 95 minutes
 - aveWatts 204
 - aveHR 127
 - maxHR 144

Bills, Work......

Treadmill
 - 15 minutes
 - 2.0% incline and 7.5 mph
 - 1.85 miles
 - aveHR 150
 - maxHR 160

After Work....

Hike w/ Josie and pups
 - Wooster Memorial Park
 - 1.29 miles
 - 29:02
 - 61 ft. of elevation
 - aveHR 93
 - maxHR 113

Thursday - Jan. 31

Lunch...

Indoor Bike Trainer at home
 - 35 minutes
 - aveW 214
 - aveHR 132
 - maxHR 143

Client....

Treadmill
 - 15 minutes
 - 2.0% incline and 7.5 mph
 - 1.85 miles
 - aveHR 150
 - maxHR 158

Clients.....

After Work.....

Group Trail Run
 - Wooster Memorial Park
 - 5.17 miles
 - 59:05
 - 11:25 pace
 - 648 ft. of elevation
 - aveHR 140
 - maxHR 161
 - microspikes

Wednesday - Jan. 30

Treadmill
 - 15 minutes
 - 2.0% incline and 7.5 mph
 - 1.85 miles
 - aveHR 143
 - maxHR 159

4x 25
 - FatGripz DB Flat Bench @ 35#
 - Wide Pulldown @ 80#
 - Lat. Raise -thumbs up @ 5#

4x 25
 - FatGripz DB Skull Crushers @ 15#
 - EZ Curl @ 45#
 - MedBall Twist @ 12#

Bench Press
 10x 45, 135, 185, 185, 185#
Pullup - 2" bar
 x8, 8, 8, 8, 8
Decline Situp @ #2
 x25, 25, 25, 25, 25

Lunch....

#2 Incline DB
 10x 55, 60, 65, 65#
Reverse Grip Pullup - 2" bar
 x8, 8, 8, 8
Ab Wheel
 x8, 8, 8, 8

Dips
 x15, 15
Neutral Grip Pullup - 2" bar
 x8, 8
Floor Crunch
 x25, 25

Clients....

Spin Bike
 - 30 minutes
 - aveHR 131
 - maxHR 142

Tuesday - Jan. 29

Treadmill
 - 15 minutes
 - 2.0% incline and 7.5 mph
 - 1.85 miles
 - aveHR 143
 - maxHR 165

Warm-up lifts
4x25
 - Leg Curl @ 35#
 - 2-arm Swing @ 24kg

Squat
 10x 45, 135#
 3x 185#
 4x 10 @ 225# - on 3:00 timer

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

RDL
 10x 50, 60, 70, 70kg

Wrist Roller
 x24, 28, 28, 28kg

Indoor Bike Trainer at home
 - 30 minutes
 - aveW 229
 - aveHR 131
 - maxHR 139

Lunch, Clients.....

After Work....

Trail Run
 - Wooster Memorial Park
 - 3.24 miles
 - 43:24
 - 13:24 pace
 - 911 ft. of elevation
 - aveHR 146
 - maxHR 168
 - used microspikes and trekking poles
 - Feb. 23 I'm partaking in a vertical mile race, 15-ish miles and 5500 ft. of vertical gain/loss.  I'm thinking the trekking poles might be of benefit.

Monday - Jan. 28

Spin Bike
 - 30 minutes
 - aveHR 121
 - maxHR 135

Kettlebell LongCycle
 - warm-up 2 minutes, 12kg @ 10rpm
 - Main Set
   - 10 minutes
   - 16kg @ 10 rpm

Sunday - Jan. 27

Hike w/ Josie and pups
 - Wooster Memorial Park
 - 3.91 miles
 - 1:28:28
 - 378 ft. of elevation
 - aveHR 92
 - maxHR 119

Saturday - Jan. 26

Skiing w/ friends
 - Boston Mills Cuyahoga Falls
 - 2:45:27
 - 4202 ft. of vertical
 - aveHR 74
 - maxHR 155
 - interesting to wear the HR strap during lift serviced skiing

Friday - Jan. 25

Indoor Bike Trainer at home
 - 90 minutes
 - aveW 172
 - forgot heart rate chip

Lunch.....

Treadmill
 - 20 minutes
 - 2.0% incline and 7.5 mph
 - 2.48 miles
 - aveHR 150
 - maxHR 165

Clients.....

Thursday - Jan. 24

Treadmill
 - 15 minutes
 - 2.0% incline and 7.5 mph
 - 1.85 miles
 - aveHR 142
 - maxHR 157

Clients.....

Indoor Bike Trainer at home
 - 60 minutes
 - aveW 209
 - aveHR 126
 - maxHR 146

Lunch, Clients....

After Work.....

Trail Run
 - Wooster Memorial Park
 - 10x hill repeats
 - 3.86 miles
 - 50:07
 - 12:59 pace
 - 1215 ft. of elevation
 - used microspikes on the shoes because of the rain and then freezing temps.  Definitely added additional work to legs.
 - good elevation gain for the distance

Wednesday - Jan. 23

Treadmill
 - 15 minutes
 - 2.0% incline and 7.5 mph
 - 1.85 miles
 - aveHR 143
 - maxHR 152

Client....

Jump Rope - 2 minutes

4x 25
 - Incline Barbell Bench @ 85#
 - Wide Pulldown @ 70#
 - Lat. Raise -thumbs down @ 5#

4x 25
 - Band Pushdown @ #1
 - FatGripz Barbell Curl @ 45#
 - MedBall Twist @ 12#

Lunch, Client......

Bench Press
 10x 45, 135, 185, 185, 185#
Pullup - 2" bar
 x8, 8, 8, 8, 8
Decline Situp @ #2
 x25, 25, 25, 25, 25

#2 Incline DB
 10x 55, 60, 65, 65#
Reverse Grip Pullup - 2" bar
 x8, 8, 8, 8
Ab Wheel
 x8, 8, 8, 8

Dips
 x15, 15
Neutral Grip Pullup - 2" bar
 x8, 8
Floor Crunch
 x25, 25

Clients....

Tuesday - Jan. 22

Treadmill
 - 15 minutes
 - 2.0% incline and 7.5 mph
 - 1.85 miles
 - aveHR 141
 - maxHR 149

Warm-up lifts
4x25
 - Reverse Hyper - just legs no swing arm
 - Leg Curl @ 30#
 - Air Squat

Squat
 10x 45, 135#
 3x 185, 225#
 2x 10x 265# - just wasn't feeling the 20 reps today

Rack Pull Deadlift from just above the knee
 5x 225
 2x 315, 405
 1x 495, 585#

Indoor Bike Trainer at home
 - 30 minutes
 - aveW 213
 - aveHR 126
 - maxHR 132

Lunch......

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

RDL
 10x 50, 60, 70, 70kg

Wrist Roller
 x24, 28, 28, 24kg

Clients.....

After Work....

Trail Run w/ Kilo
 - Wooster Memorial Park
 - 3.13 miles
 - 38:32
 - 12:18 pace
 - 345 ft. of elevation
 - knee deep snow in some places.  Very challenging 'run'.  I did maintain a jog and running tempo but it was hard and I thought about shortening the loop but felt it was good for me to practice in adverse conditions.

Sunday - Jan. 20

Snowshoe w/ Josie and pups
 - Mohican State Park
 - 4.37 miles
 - 1:55:27
 - 398 ft. of elevation
 - aveHR 98
 - maxHR 121

Lunch....

Backcountry Ski
 - Wooster Memorial Park
 - 2.36 miles
 - 1:38:13
 - 578 ft. of elevation

Saturday - Jan. 19

Trail Run w/ Josie
 - Wooster Memorial Park
 - 4.37 miles
 - 46:36
 - 10:40 pace
 - 580 ft. of elevation

Lunch and Snow shoveling

Hike w/ pups
 - Wooster Memorial Park
 - 1.92 miles
 - 41:33
 - 122 ft. of elevation

Thursday - Jan. 17

Jump Rope - 2 minutes

4x 25 - warm-up lifts
 - #1 Incline DB @ 35#
 - N. Pulldown @ 70#
 - Lat. Raise @ 5#

4x 25
 - DB Kickback @ 7.5#
 - FatGripz DB Curl @ 10#
 - MedBall Twist @ 12#

Bench Press
 10x 45, 135, 185, 185, 185#
Pullup - 2" bar
 x8, 8, 8, 8, 8
Decline Situp @ #2
 x25, 25, 25, 25, 25

#2 Incline DB
 10x 55, 60#
Reverse Grip Pullup - 2" bar
 x8, 8
Ab Wheel
 x8, 8

Client, Lunch......

Treadmill
 - 12 minutes
 - 2.0% incline and 7.5 mph
 - 1.48 miles
 - aveHR 146
 - maxHR 159

Rolling Thunder (r/l)
10x 90#
 5x 135#
 6x 5 @ 185# on 3:00 timer
 - left arm good, right arm failed to get full lifts after 3.5 sets

After Work.....

Trail Run
 - Wooster Memorial Park
 - 7.43 miles
 - 1:20:18
 - 10:48 pace
 - 949 ft. of elevation

Wednesday - Jan. 16

Treadmill
 - 15 minutes
 - 2.0% incline and 7.5 mph
 - 1.85 miles
 - aveHR 148
 - maxHR 157

Erg
 - drag #6
 - 20 minutes
 - 5300m
 - 25 spm
 - 1:53.2 ave500m
 - aveHR 152
 - maxHR 161
 - this felt stupid smooth

After Work......

Indoor Bike Trainer
 - Wahoo Kickr
 - 55 minutes
 - aveHR 122
 - maxHR 139
 - aveW 196
 - 18.2 miles
 - much more comfortable and enthusiastic indoor ride at home on this trainer over the spin bike at work.  I'll be finding ways to add this in to my week. 

Also, I am beginning to use the TrainingPeaks software to help monitor my fitness/fatigue as training volume continues to increase.  Using the service with the oversight of an endurance coach.  We've established my 'A' races and some performance parameters to chase leading into them.  Very excited about the system and where it might lead.  

Tuesday - Jan. 15

Treadmill
 - 12 minutes
 - 2.0% incline and 7.5 mph
 - 1.48 miles
 - aveHR 141
 - maxHR 162

Warm-up lifts
4x25
 - Reverse Hyper - just legs no swing arm
 - Leg Curl @ 30#
 - Air Squat

Client.....

Squat
 10x 45, 135#
 3x 185, 225#
 20x 245# - 4 breathes at the top of each rep

Rack Pull Deadlift from just above the knee
 - Pop's Lockout challenge - Sorinex
 8x 135
 5x 225
 2x 315
 1x 405, 495, 585, 675, 765# (fail)
 - honestly higher than I thought I might go

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

RDL
 10x 50, 60, 70, 70kg

Wrist Roller
 3x 24kg

Clients.....

After Work....

Trail Run w/ Kilo
 - Wooster Memorial Park
 - 3.09 miles
 - 28:59
 - 9:22 pace
 - 285 ft. of elevation

Monday - Jan. 14

Happy to breath and feel good again.

Treadmill
 - 12 minutes
 - 2.0% incline and 7.5 mph
 - 1.48 miles
 - aveHR 143
 - maxHR 154

4sets of 25
 - Band Pushdowns @ #1 (r/l)
 - Straight Bar Curl @ 45#
 - Band Pull Apart @ #1

Clients, Lunch, Client.....

KB LongCycle
 - warm-up @ 12kg - 2minutes @ 10 rpm
- Main Set @ 16kg
   - 10 minutes
   - 10rpm
 - nice and smooth

Sunday - Jan. 13

Snow Hike w/ Josie and pups
 - Mohican State Park
 - 5.35 miles
 - 1:59:35
 - 605 ft. of elevation
 - with mountaineering boots

Friday - Jan. 11

After Work....

Trail Run w/ Adam
 - Mohican State Park
 - 19.21 miles
 - 3:55:18
 - 12:14 pace
 - 2379 ft. of elevation

Thursday - Jan. 10

Treadmill
 - 15 minutes
 - 2.0% incline and 7.5 mph
 - 1.85 miles
 - aveHR 142
 - maxHR 153

Warm-up lifts - all within 11 minutes
4x25
 - Leg Curl @ 30#
 - Air Squat
 - Reverse Hyper - just legs no swing arm

Squat
 10x 45, 135#
 5x 185#
 20x 225# - 4 breathes at the top of each rep
- felt nice with the lighter weight

Clients....

Seated Calf Raise
 8x 45, 80, 105, 105, 105#

Lunch, Client.....

RDL
 10x 50, 60, 70, 70kg

After Work....

Trail Run w/ Josie
 - Wooster Memorial Park
 - 2.37 miles
 - 23:50
 - 10:04 pace
 - 169 ft. of elevation

Wednesday - Jan. 9

Stupid Chest Congestion continues.  Wanting to do something.

Warm-up lifts
4x25
 - Tricep Pushdown V-bar @ 40#
 - DB Curl @ 15#

4x25
 - Kettlebell Bench @ 16kg
 - Pulldown @ 70#

Main Sets
Bench Press
 10x 135, 185, 185, 185#
Pullup - 2" bar
 x8, 8, 8, 8
Air Squat
 x25, 25, 25, 25

Incline DB
 10x 55, 55, 55, 55#
Reverse Grip Pullup - 2" bar
 x8, 8, 8, 8
Air Squat
 x25, 25, 25, 25

3-way Shoulder Raise @ 5#
 3x10

Sunday - Jan. 6

Morning Hike w/ Josie and pups
 - Wooster Memorial Park
 - 2.85 miles
 - 1:00:18
 - 327 ft. of elevation

Mountain Bike
 - Mohican State Park
 - 23.02 miles
 - 3:03:31
 - 7.5 aveMPH
 - 2665 ft. of elevation
 - aveHR 111
 - maxHR 162

Saturday - Jan. 5

Road Bike
 - 38.12 miles
 - 2:27:38
 - 15.5 aveMPH
 - 2101 ft. of elevation
 - aveHR 126
 - maxHR 152

Friday - Jan. 4

Treadmill
 - 12 minutes
 - 2.0% incline and 7.5 mph
 - 1.48 miles
 - aveHR 147
 - maxHR 156

Client....

Brute Force WOD w/ Andy
 - 2 Rounds w/ 82# bag
 - Clean x20
 - Shoulder to Right x19
 - Push Press x20
 - Shoulder to Left x19
 - Run w/ bag 200m
Total Time: 15:37

Thursday - Jan. 3

Treadmill
 - 12 minutes
 - 2.0% incline and 7.5 mph
 - 1.48 miles
 - aveHR 149
 - maxHR 158

Clients....

After Work......

Trail Run w/ VR Group
 - Wooster Memorial Park
 - 1:03:13
 - 5.86 miles
 - 10:46 pace
 - 824 ft. of elevation

Wednesday - Jan. 2

Treadmill
 - 12 minutes
 - 2.0% incline and 7.5 mph
 - 1.48 miles
 - aveHR 143
 - maxHR 153

Client.....

Spin Bike
 - 35 minutes
 - aveHR 110
 - maxHR 122

Clients....

Tuesday - Jan. 1

Treadmill
 - 12 minutes
 - 2.0% incline and 7.5 mph
 - 1.48 miles
 - aveHR 150
 - maxHR 160

Clients.....

After Work.....

Trail Run solo
 - Wooster Memorial Park
 - 3.81 miles
 - 33:37
 - 8:49 pace
 - 388 ft. of elevation

Monday - Dec. 31

Treadmill
 - 12 minutes
 - 2.0% incline and 7.5 mph
 - 1.48 miles
 - aveHR 149
 - maxHR 158
 - increased to 12 minutes to give myself a nice round 60 for the full week. Also eased up the speed, but still getting more distance, time and foot contacts.

Client....

Spin Bike
 - 20 minutes
 - aveHR
 - maxHR

Client....