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.