Sunday - April 28

Mountain Bike
 - Mohican State Park
 - 23.1 miles
 - 3:00:14
 - 7.67 aveMPH
 - 2598 ft. of elevation
 - aveHR 138
 - maxHR 161

Another solid training day on this trail.  I went in very conservative with my pace and just wanted to ride as smooth as possible.  Ended just 4 seconds short of a car-to-car PR which was a nice surprise.  Fitness continues to progress smoothly but still more to come.

Saturday - April 27

Trail Run w/ Josie
 - Mohican State Park
 - 23.4 miles
 - 5:50:01
 - 14:59 pace
 - 2858 ft. of elevation
 - aveHR 124
 - maxHR 158

This started out as an 8-9 mile out and back and then turned into 'let's just finish the entire mountain bike loop. It's nice out.' So we continued on and figured out a water refill.  Great day and time on the trails.

Thursday - April 25

20 minutes
 - 200m run
 - KB get-up @ 16kg (r/l) x1 (+1 reps each round)
 - 7 total rounds +2 get ups each side

For Time:
 - 800m run - no sandbag
 - 50x sandbag snatch
 - 50x sandbag swing squat
 - 50x sandbag russian twist (these sucked)
 - 50x sandbag high pull
 - 60# sandbag for all
 - total time: 23:39

After Work....

Trail Run w/ Group
 - 5.60 miles
 - 1:05:14
 - 11:40 pace
 - 814 ft. of elevation
 - aveHR 153
 - maxHR 180

Wednesday - April 24

Road Run
 - 3.02 miles
 - 24:55
 - 8:15 pace
 - 169 ft. of elevation
 - aveHR 150
 - maxHR 166

Clients, Lunch....

Road Bike - commute back to work
 - 5.69 miles
 - 20:34
 - 16.6 pace
 - 342 ft. of elevation
 - aveHR 144
 - maxHR 174

After Work......

Road Bike
 - 19.6 miles
 - 1:03:12
 - 18.6 pace
 - 876 ft. of elevation
 - aveHR 140
 - maxHR 170
 - first ride after a proper bike fitting last Wednesday evening.  A noticeable difference in efficiency and power production.

Tuesday - April 23

Sandbag Circuit
 - 10 minutes. Every minute on the minute
 - 200# bag down/back 10yds.
 - 10 pushups
 - unfortunately I think I need to go up to the heavier 250# bag.  This felt rather comfortable.

Tabata
 - Sorinex Endless rope system
 - I was foolish enough to increase the tension and paid for it after the the 2nd interval.  Stayed steady but the arms are pumped.

Lunch, Clients.....

Road Run
 - 5.04 miles
 - 41:51
 - 8:18 pace
 - 177 ft. of elevation
 - aveHR 157
 - maxHR 177
 - this really felt comfortable and smooth.  Wasn't trying to push the pace, just wanted and easy shakedown run.  Weird to be in this kind of endurance shape where 5-miles feels comfortable.

Saturday - April 20

SwimRun Lake James
 - 3.2 -miles of open water swimming, 15.2-miles of trail running
 - 18.4 miles total
 - 6:07:08
 - aveHR 139
 - maxHR 150

Our second year of SwimRun Lake James and we went in with a bit more confidence with the weather and terrain.  Last year had water temps at 56 degrees along with air temps at the same 56 degrees.  This year the race was moved back 2 weeks which saw an increase in water temps to 64 degrees but the air temps dropped to between 45-51 degrees from the strong thunderstorms that came through the day/night before.  The course start/finished changed to a local brewery along with an increase in trail running of 2 miles, which was nice.  Everything else remained the same as last year.  We did have stronger 15-20 mph winds this year and they created a direct headwind and lake chop on the 2 longer swims.  While I enjoyed the added challenge and fun that this created, it fried me for the second half of the course swimming.  I went from 2:09/100yds. down to 3:11/100yds swimming between the 2 longer swim legs 0.75-mile and 1-mile.  Still a great time and experience had by all.  We finished 9th out of 19 co-ed teams.

Thursday - April 18

5 Sets of 5 Reps each
 - Stone to Shoulder @ 165#
 - Telephone pole C+J
 - full rest between rounds

Wednesday - April 17

Road Bike - car service drop off
 - 3.98 miles
 - 12:25
 - 194 ft. of elevation
 - aveHR 137
 - maxHR 154

Clients.....

Road Bike - car service pickup
 - 4.09 miles
 - 14:25
 - 134 ft. of elevation
 - aveHR 158
 - maxHR 211

Tuesday - April 16

15 minutes - as many reps as possible
 - 40 sec. Work - 60# sandbag burpee bear complex
 - 20sec. 'Rest' - Odd minutes bag held overhead, Even minutes bag held in front rack position
 - 72 reps total (counted by intern)

Monday - April 15

Pool Swim
 - Wooster HS
 - 1150 yds. continuous
 - 23:59
 - felt really good today.  No toys

Sunday - April 14

Trail Run
 - Mohican State Park
 - 8.22 miles
 - 1:28:30
 - 10:46 pace
 - 1234 ft. of elevation
 - aveHR 153
 - maxHR 171

Saturday - April 13

Road Bike
 - Underground Amish County Roubaix route
 - 46.4 miles
 - 3:14:48
 - 14.3 aveMPH
 - 4298 ft. of elevation
 - aveHR 144
 - maxHR 171
 - a 30 minute PR over last year on this course and last year I was hurting bad to finish.  I'm in much better early season riding shape.  More to come still.

Friday - April 12

Pool Swim
 - Wooster HS
 - 15x 100 yds. free
 - 10x 100 yds. w/ pull buoy
 - 5x 100 yds. w/ pull buoy and hand paddles
 - 3000 yds. total
 - 1:05:05

Tuesday - April 10

Pool Swim
 - Wooster HS
 - 50-100-150-200-250-250-200-150-100-50 yds. freestyle - 8-10 breathes rest between sets
 - 50-100-150-200-250-250-200-150-100-50 yds. w/ hand paddles and pull buoy
 - 3000 yds total
 - 1:08:43

First swim in a long time.  Felt better than feared but I needed a long day in the water as next weekend is SwimRun Lake James that includes 3.5 miles of open water swimming.

Tuesday - April 9

Struggling with how to exercise 'easy'.  This was my best attempt.

3 sets of 10

Straight bar curl x45, 65, 65

V-Pushdown x50, 60, 60

Pulldown x120, 140, 160

N. Pulldown x150, 150, 150

Reverse Pulldown x120, 130, 140

Dips

DB Skull Crusher x15, 25, 25

DB Lateral Raise x12.5, 15, 20


After Work.....

Mountain Bike w/ Josie
 - Vultures Knob
 - 1.2 miles
 - 11:24
 - aveMPH 6.35
 - 92 ft. of elevation
 - aveHR 124
 - maxHR 155
 - stick kicked up into my spokes and broke one along with bending my rear derailleur.  Hiked out.  Booooo.

Sunday - April 7

Road Bike w/ Josie
 - Holmes County Trail
 - 19.2 miles
 - 1:04:52
 - 17.8 aveMPH
 - 112 ft. of elevation
 - aveHR 121
 - maxHR 137

I was originally planning to ride home from Glouster to Wooster which would have been a huge PR back-to-back ride but thought better of it Sunday morning when the alarm went off.  Legs and body feel ok, but I felt I'd be good for about 30-35 miles before really starting to enter the hurt locker.  Since this was only a training weekend, there was no need to dig that big a training deficit.  So we drove home and Josie wanted to ride a bit.  I felt solid but this is a flat route and I'm glad I made the decision I did.  I'll still be able to effectively train this week which is key.

Saturday - April 6

Road Bike
 - Wooster to Glouster
 - 113.9 miles
 - 6:43:48
 - 16.9 aveMPH
 - 4068 ft. of elevation
 - aveHR 133
 - maxHR 159

I really felt great most of the day.  Low back and butt was getting sore the last 15-20 miles which is to be expected.  I felt like I did a very good job of fueling this ride which led to the great feeling.  The 4.5 years of steady endurance training also helped a good bit.  I'm very happy to get a ride in like this, +100 miles) at this point in the year and with only a 34 mile ride leading into it.  The shorter but frequent commuting rides and running have build a solid base of fitness.  More work is to be done, but I can rest easier now.

Thursday - April 4

Clients.....

After Work....

Trail run w/ group
 - Wooster Memorial Park
 - 7.03 miles
 - 1:15:26
 - 10:44 pace
 - 1050 ft. of elevation
 - aveHR 144
 - maxHR 164

Wednesday - April 3

Road Run
 - 2.31 miles
 - 17:05
 - 7:23 pace
 - 153 ft. of elevation
 - aveHR 155
 - maxHR 172

Client, Lunch.....

Road Bike commute back to work
 - 5.68 miles
 - 20:48
 - 16.4 aveMPH
 - 375 ft. of elevation
 - aveHR 133
 - maxHR 151

Client.....

Jump Rope - 2 minutes

12 minutes (EDT)
 - Dips + 8kg x8 - 9 sets
 - Pullup-2" bar x5 - 8 sets

Clients.....

After Work.....

Road bike commute home
 - 18.1 miles
 - 1:05:37
 - 16.5 aveMPH
 - 912 ft. of elevation
 - aveHR 130
 - maxHR 153

Tuesday - April 2

Lunch.....

Road Bike commute back to work
 - 5.68 miles
 - 21:14
 - 16.1 aveMPH
 - 397 ft. of elevation
 - aveHR 138
 - maxHR 158

Clients.....

Jump Rope - 2 minutes

12 minutes (EDT)
 - Safety Squat @ 230# x5 - 8 sets
 - FatGripz Incline DB @ 70# x5 - 8 sets

Sandbag Get-up @ 80#
 x20 (switched sides every 5 reps)

Clients.....

After Work.....

Road bike commute home
 - 19.6 miles
 - 1:12:47
 - 16.2 aveMPH
 - 965 ft. of elevation
 - aveHR 131
 - maxHR 158

Monday - April 1

Brute Force Sandbag challenge
 - 3 Rounds of:
 1st minute - Sandbag Bear crawl
 2nd minute - sandbag shuttle run 2x 10yds. out/back
 3rd - Sandbag Shoulder
 4th - sandbag shuttle run
 5th - Sandbag Squat Clean
 6th - sandbag shuttle run
 7th - Sandbag overhead toss
 8th - sandbag shuttle run
 9th - Sandbag Burpee
 10th - sandbag shuttle run
   - 193 total reps
   - aveHR 139
   - maxHR 165

After Work.....

Trail Run solo and then with Josie and pups
 - Wooster Memorial Park
 - 4.30 miles
 - 45:50
 - 604 ft. of elevation
 - aveHR 156
 - maxHR 197
 - definitely could feel the sandbag workout during this.  The sandbag workout didn't feel too bad at the time.