Tuesday - Sept. 8

Recumbent Bike
 - 20 minutes
 - level 7/20
 - 5.09 distance
 - 131 aveHR

Road Run
 - 3 miles
 - 10:45 pace
 - 32:14
 - 149 aveHR

Was happy I had to work as hard as I did on the bike to get my heart rate up to 130-140 bpm.  However, running in 93 degree heart trying to stay under 145 bpm was hard, and I didn't as noted.  It was interesting to see a 3-5 bpm reduction each time I went through a shaded area.  Regardless, happy to run a 10:45 pace with an averageHR of 149.  More of this to come.

Monday - Sept. 7

Seated Calf Raise
 5 x 45, 70, 105, 115, 115#

10 Rounds - on 2 minute interval
 - 10 x Triceps Pushup
 - 7 x Situp
 - 10 x Pushup
 - 7 x Reverse Crunch
 - 10 x Wide Pushup
 - 7 x 1/2 Situp

Pullups
 x 16, 14, 12
Dips
 x 25, 20, 15
8-count Burpee
 x 20, 15, 10

Neck exercises
 x 40 all directions

Saturday - Sept. 5

Pullups
 - regular grip x 2, 4, 6, 8
 - reverse grip x 2, 4, 6, 8
 - close grip x 2, 4, 6, 8
 - wide grip x 2, 4, 6, 8
 - neutral grip x 2, 4, 6, 8

Pushups
 x 5, 10, 15, 20, 25, 20, 15, 10, 5
Situps
 x 10, 20, 30, 40, 50, 40, 30, 20, 10

Neck exercises:
 x 35 all directions

8-count Burpee
 x 20

Max Pushups in 2 minutes: 68
 - 2 minutes rest
Max Situps in 2 minutes: 36
 - 2 minutes rest
Max Pullups: 13

Friday - Sept. 4

Recumbent Bike
 - 40 minutes
 - level 7/20
 - 9.77 distance

Thursday - Sept. 3

Overhead Squat @ 40kg 

 x 10, 15, 20

Lunge (r/l) @ 20kg 

 x 10, 15, 20

Double Leg Bound

 x 10, 15, 20

Single Leg Calf Raise 

 x 10, 15, 20

Side-to-side 18" Hurdle hop 

 x 10, 15, 20

Fire Hydrants

 x 100 (r/l)

Neck exercises

 x 35 all directions

Sprints - slight uphill

 20m x 2 - half pace

 20m x 3

 40m x 2 - 3/4 pace

 40m x 3

 60m x 5

 80m x 4

 100m x 3

Hello Glutes. Wow

Wednesday - Sept. 2

Pullups
 - regular grip x 2, 4, 6, 8
 - reverse grip x 2, 4, 6, 8
 - close grip x 2, 4, 6, 8
 - wide grip x 2, 4, 6, 8
 - neutral grip x 2, 4, 6, 8

Pushups
 x 5, 10, 15, 20, 25, 25, 20, 15, 10, 5
Situps
 x 10, 20, 30, 40, 50, 50, 40, 30, 20, 10

8-count Burpee
 x 20

Max Pushups in 2 minutes: 62
 - 2 minutes rest
Max Situps in 2 minutes: 50
 - 2 minutes rest
Max Pullups: 12

Tuesday - Sept. 1

Road Run
 - 3.01 mile
 - 8:05 pace
 - 24:19
 - hot and humid today

Neck exercises
 x 35 all directions