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