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.