Tuesday - Nov. 10

Erg
 - 40 minutes
 - 9765m
 - 2:02.9 ave500m
 - drag #5

Heart Rate strap battery died.

Chris Rice finishing circuit
 - 1 minute of each, 10 minutes total
 - 20# DB's for everything
1) Squat Clean - touch db's to the ground each rep
2) Alternating Shld. Press
3) Alternating Curl
4) Bent Over Lateral Raise
5) Overhead Triceps Extension
6) Shrugs
7) Alternating Curls
8) Squat Clean - swinging the bells through legs like kb's
9) Lateral Raise
10) Toe Touch -RDL's

It was a great finisher that exposed some areas I've been neglecting.  Reps were smooth and calculated to be done for a minute at a time and without setting the db's down ever.  Grip endurance also played a strong roll.

Later in the evening......

Bouldering Wall with Jeff and Adam
 - routes, add-a-move, partner point-and-go

Saturday - Nov. 7

Pool was closed for a swim meet.

Trail Run w/ Kilo
 - Wooster Memorial Park
 - 5.5 miles
 - 10:43 pace
 - 59:45

Indoor Bike Trainer
 - 60 minutes
 - 19.69 miles
 - ave Cadence 81
 - ave Speed 19.6

Thursday - Nov. 5

Upper Body Pyramid
 - 1 to 10, 10 to 1
 - pullups x1
 - pushups x2
 - crunches x3
 - dips x2

Flutter Kicks x 100
Leg Lifts x 100
8-count Burpee x 25

Neck exercise
 x 40 all directions

Boulder Wall traverse
 - 4 minutes on the wall
 - 8 minutes off
 - 4 minutes on
 - 8 minutes off
 - 4 minutes on

Expand-the-Hands Bands

Wednesday - Nov. 4

Agility Ladder warm-up

Fr. Squat
 -15 @ 65kg
Back Squat
 - 20 @ 80, 100kg
Lunge (r/l)
 - 3 x 15 @ 35kg
Deadlift
 - 3 x 15 @ 100kg
Light Bounding
 - 2 x 10
Side-to-Side Hops - 10" hurdle
 - 2 x 20 (r/l)
Seated Calf Raise
 - 6 @ 70, 115, 140, 140#
Fire Hydrants
 - 3 x 50 (r/l)
Sandbag Get-up
 - 6 (r/l) x 70#, 70#

Tuesday - Nov. 3

Erg
 - 30 minutes
 - drag #6
 - 7370m
 - 2:02.1 ave500m
 - 131 aveHR
 - 148 maxHR

Recumbent Bike
 - 30 minutes
 - level 8/20
 - 8.60 distance
 - 132 aveHR
 - 144 maxHR

Road Run
 - 3.6 miles
 - 33:47
 - 9:13 pace
 - 127 aveHR
 - 170 maxHR

Monday - Nov. 2

20 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

Seated Calf Raise
 - 6 x 70. 115, 140, 140, 140#

Hangboard – 10 minutes (each hang done on the minute, ten minutes total)
1st. 15 second hang – Jug
2nd. 1 pullup – Round Sloper
3rd. 10 second hang – Medium Edge
4th. 15 second hang w/ 3 shrugs – Pocket
5th. 20 second hang w/ 2 pullups – Large Edge
6th. 10 second hang – Round Sloper
         5 knee raises – Pocket
7th. 4 pullups – Large Edge
8th. 10 second hang – Medium Edge
9th. 3 pullups – Jug
10th. Hang as long as you can – Round Sloper - 45 sec.

Saturday - Oct. 31

Mountain Bike w/ Jim @ 8am
 - Mill Stream Reservation
 - 9.06 miles
 - 1:04
 - 8.4 aveMPH

Swim @ 10:15am
 - Wooster YMCA
• 100 yards crawl warmup
• 4 x 50 yards crawl resting :30 between each lap
• 4 x 25 yards crawl changing breathing pattern
(breath every 4th stroke on the first two, then every 2nd stroke on the last 2)
• 2 x 50 yards your choice of strokes resting :30 between each lap
• 100 yards crawl warmdown
- 100 yds - breast stroke
- 200 yds - freestyle
- 100 yds - alternate laps (freestyle/breaststroke)
- 400 yds - 200free, 100breast, 25free, 25 breast, 50free

Road Bike
 - 34.57 miles
 - 2:18
 - 15.0 aveMPH

Legs and body didn't feel in top form, but didn't feel bad either.  I guess that is the point of base training without a deload day.  Overall my numbers are showing steady improvement which keeps me positive.  Starting to think about an interval run mid-week.  Mentally I wish to run a faster pace, but know that I am running faster at my designated HR.  Always an internal struggle of long-term goals and short-term intensity.