Wednesday - May 29

Road Run
 - 2.32 miles
 - 19:32
 - 8:24 pace
 - 138 ft. of elevation
 - aveHR 144
 - maxHR 160

Monday - May 27

Open Water Swim /w Josie
 - 2691 yds.
 - 51:52

Road Bike
 - 3:48:18
 - 65.5 miles
 - 17.2 aveMPH
 - 2726 ft. of elevation
 - aveHR 139
 - maxHR 170

Saturday - May 25

Mountain Bike
 - Austin Badger park
 - 1:22:12
 - 12.6 miles
 - 807 ft. of elevation
 - aveHR 138
 - maxHR 163

Chores around home

Road Bike
 - 1:14:35
 - 19.5 miles
 - 1063 ft. of elevation
 - aveHR 126
 - maxHR 153
 - definitely caught in the storm.  Strong winds and some rain.

Friday - May 24

Open Water Swim w/ Josie
 - Killbuck Lake
 - 32:36
 - 1544 yds.
 - open water is so much nicer than laps in the pool

Thursday - May 23

10 sets
 - 5x padlock thruster @ 50#
 - 5x pullup
 - took my time and finished under an hour.  Forearm pump and balancing the padlock thrusters started talking after set 6.

Clients, Lunch, Clients....

Road Run
 - 4.26 miles
 - 36:37
 - 8:36 pace
 - 253 ft. of elevation
 - aveHR 154
 - maxHR 171

Clients....

After Work...

Indoor bike trainer at home
 - 38 minutes
 - aveW 203
 - aveHR 129
 - maxHR 140

Wednesday - May 22

Carry, Carry, Drag series
 - 5 sets with about complete rest between
 - 215# field stone
 - 315# yoke
 - 1000# chain
 - run back between implements
 - 15 yds. each carry/run

Clients, Lunch, Clients.....

Tuesday - May 21

After Work....

Mountain Bike
 - Vultures Knob
 - 12.5 miles
 - 1:38:53
 - 1598 ft. of elevation
 - HR monitor battery died
 - 3 minute PR over this same route from last week.  Felt very good and fluid on the trails.  Very happy my bike handling skills are returning.  This will help immensely on the 1st with saving energy over 100-miles.

Monday - May 20

Indoor Bike trainer at home
 - 61 minutes
 - aveW 205
 - aveHR 132
 - maxHR 140

Lunch, Clients.....

Saturday - May 18

Sorinex Summer Strong 12

Circuit w/ Robo
5 Rounds
 - KB Farmers carry - 120 and 130# bells
 - backwards chain drag - one chain each hand
 - Sandbag Shoulder ~80#
 - about 25-30 yds of each with a run back to get the next item
 - rested while Robo worked

Circuit #2 with Robo
 1,2,3,4,5,6,7,8,9,10
 - CenterMassBell burpee press @ 35#

Circuit with Robo and Terence
 10 Rounds
 - 5 pullups
 - 10 CenterMassBell thrusters @ 35#

Thursday - May 16

Brute Force sandbag workout
4 Rounds
 - 50m Bear Crawl @ 82#
 - 40x Air Squat
 - 30x Flutter Kick
 - 20x Sandbag Burpee @ 82#
Total Time: 29:28

Clients, Lunch, Clients.....

Road Run
 - 5.07 miles
 - 40:14
 - 7:56 pace
 - 180 ft. of elevation
 - aveHR 162
 - maxHR 180

Wednesday - May 15

After Work....

Mountain Bike
 - Vultures Knob
 - 12.9 miles
 - 1:42:04
 - 1617 ft. of elevation
 - 7.58 aveMPH
 - aveHR 154
 - maxHR 173

Tuesday - May 14

Brute Force sandbag workout
 - 6 rounds @ 82# bag
 - alternating step back lunge x10 (r/l) - bag on one shoulder
 - mountain climbers x20 (r/l)
 - Sandbag bent over row x20
Total Time: 16:03

After Work.....

Indoor bike trainer at home
 - 66 minutes
 - aveWatts 174
 - aveHR 122
 - maxHR 135

Monday - May 13

Treadmill
 - 30 minutes
 - 2.0% incline and 7.5 mph
 - 3.73 miles
 - aveHR 160
 - maxHR 170

Clients....

Saturday - May 11

Mountain Bike
 - Mohican State Park and some additional gravel roads afterwards
 - 43.2 miles
 - 4:29:50
 - 4144 ft. of elevation
 - 9.6 aveMPH
 - aveHR 152
 - maxHR 186
 - fastest car-to-car time at Mohican (2:49) and first time under 3 hours.  I got greedy and the gravel roads kicked my butt but still set a couple of PRs on the roads as well.  I was moving but it got me.  Full disclosure, I drank 2 beers at a lunch party before the ride which likely didn't help my performance any.

Thursday - May 9

Indoor bike trainer at home
 - 67 minutes
 - aveW 142
 - aveHR 153
 - maxHR 209
 - heart rate is not reading accurately.  When it was reading 200 I took a count on my wrist and counted 96 bpm.  I was concerned but now not sure.  RPE was at a 2-3.

Lunch, Client....

Wednesday - May 8

Erg - drag #6
 - 25 minutes
 - 5568m
 - 2:15.3 ave500m
 - aveHR 142
 - maxHR 169
 - definitely still in recovery mode. That heart rate is way too high for this effort.

Saturday - May 4

Bob's Big Timber Backyard Ultra - Last Man Standing event
 - 79 individuals signed up, 68 started and only 1 officially finishes.  Everyone else is a 'DNF'.  To intriguing not to sign up and participate.

 - 50 miles total - (watch had it at 49.1, but the course was wheeled exactly)
 - 11:54:32
 - 14:35 pace (12:46 pace without aid station time)
 - 5787 ft. of elevation
 - aveHR 135
 - maxHR 162

What a weekend.  Truly a great day for me personally: 1 hour 23 minute PR over last years 50-miler in Leadville, CO (air to breathe might have helped), but even more importantly, no injuries and I felt like I could have kept going but decided to stop with a solid PR and enjoy the fitness benefits without digging to deep a hole for  the rest of the year.  June will be HUGE month and this gives me great confidence if I am smart and allow myself to heal and rest from this big effort.

The winner of the event went 33 hours and 138-ish miles.  Incredible performance by himself and many others i had the pleasure of learning from during my hours out there with them.

Thursday - May 2

After Work.....

Road Bike w/ Josie
 - 20.8 miles
 - 1:14:30
 - 16.7 aveMPH
 - 1073 ft. of elevation
 - aveHR 106
 - maxHR 135

Wednesday - May 1

Sandbag Circuit
 - 100 ft. Sandbag Bear Crawl
 - 90 lateral hops over sandbag
 - 80 situps
 - 70 lunges total (sandbag on shoulder)
 - 60 pushups
 - 50 sandbag back squats
 - 40 sandbag push press
 - 30 sandbag RDL
 - 20 sandbag to shoulder
 - 10 sandbag burpee
Total Time: 25:56

Road Run
 - 4.18 miles
 - 35:48
 - 8:34 pace
 - 318 ft. of elevation
 - aveHR 129
 - maxHR 157

Tuesday - April 30

Road Run - vehicle pickup
 - 1.75 miles
 - 12:55
 - 7:22 pace
 - 52 ft. of elevation
 - aveHR 146
 - maxHR 160

Client, Lunch, Clients.....

Road Bike back to work
 - 11.6 miles
 - 40:15
 - 17.4 aveMPH
 - 613 ft. of elevation
 - aveHR 139
 - maxHR 158

1, 2, 3, 4, 5, 6, 7, 8, 9, 10
 - Tire Flip ~285#
 - Pull-up
Time: 13:02

Clients...