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....