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