Thursday - Mar. 9

KB Snatch set
 - 10 minutes
 - 24kg
 - 15 rpm
 - aveHR 129
 - maxHR 149
 - I was hesitant going into this set, fatigue from the weekend and back from yesterdays pullups, but I also knew my goal is to make this set happen regardless of how I feel.  The last minute challenged me but I held tight and was successful.  Baseline fitness is holding strong.

Clients....

Pool Swim
 - 250yds. warm-up - 5:08
 - 15 x 100yds on 6 breathes rest

Lunch and Clients.....

KB LongCycle
 - 10 minutes
 - 20kg
 - 6 rpm
 - aveHR 140
 - maxHR 158
 - this seems way more accurate.  Still using the Scosche armband for this.

Wednesday - Mar. 8

Dynamic Warm-up / Jump Rope 2 minutes

Squat (275# max)
 5x 125, 150, 180, 205#
 5+@ 235# x 8

Bench Press (275# max)
 5x 125, 150, 180, 205#
 5+@ 235# x 7

Weighted Pullups (60kg max)
 5x 28kg, 32kg,
 5x 40kg (4+1)
 5x 44kg (2+1+1+1)
 5+@ 50kg x 1+1+1+1+1
 - definitely dropping the working max down to 45kg and maintaining quality

Pushups in 2 minutes: 63
Situps in 2 minutes: 74
Pullups (max): 16
Plank - 60sec.

Seated Calf Raise
 5x 45, 55, 70, 70#

After Work.....

Spin Bike at home
 - 40 minutes
 - aveHR 128
 - maxHR 142

My continually evolving training plan.  Finally through the Phase II BUD/S Prep plan of Stew Smith's.  I was not a fan (but I did learn some weaknesses) and could not find any sort of progression with it, I think he drank too much crossfit kool-aid.  However, I do like his first rendition of BUD/s school prep and I will be going back to it with the addition of what I have learned.  Even though I am training for an Ironman, I do like to maintain some strength so will be adding in 5/3/1 on squat, bench, deadlift, overhead press, hang clean and pullups.  I look to use very conservative maxes with 5/3/1 and let it build over the year, no rush.  Then I will go to the bodyweight conditioning and aerobic training.  Kettlebell sport long-cycle and snatch will still be a part of my weekly program as well, again staying with my conservative long-term approach.  Ultimate goal outside of finishing Ironman Boulder is to become more or less an unstoppable machine.

Tuesday - Mar. 7

Indoor Recumbent Bike
 - 30 minutes
 - level 7/20
 - distance 7.20
 - aveHR 100
 - maxHR 112

Sunday - Mar. 5

Recovery hike/walk w/ Kilo

 - Wooster Memorial Park

 - 0.88 miles

 - 22:53

 - definitely stiff lower body. Hips are better than last night, main soreness is the tops of my feet and ankles/achilles.

Saturday - Mar. 4

Road bike to SuperBull race

 - 4.80 miles

 - 22:28

 - 400' of elevation

 - aveHR 140

 - maxHR 164

SuperBull 50k trail race

 - 31.13 miles

 - 6:53:08 (6:47 on official timer clock)

 - 4180' of elevation 

 - aveHR 140

 - maxHR 171

 - I felt solid for 18-20 miles but managed to maintain a trotting run through mile 24. From mile 24 through the finish was nothing but walking.  My feet, knees and hip flexors were borderline painful.  Walking pace was still 3+ mph the last 7 miles so I feel my energy and nutrition intake was proper.  I feel I am still a beginner runner and have yet to build up the running specific durability in my lower body for this distance. Overall very happy with my performance and have better identified weaknesses.

Road bike home from SuperBull race

 - 5.18 miles ( I took a slightly different route to avoid two short but steep climbs)

 - 20:22

 - 207' of elevation

 - aveHR 129

 - maxHR 145

 - was a little nervous getting on the bike but was amazed at how well my legs felt pedaling.  This re-enforced my previous assessment of needing better Run specific durability.  Don't get me wrong, I was fatigued, but not overly so, and felt like I could put power to pedal.  

Wednesday - Mar. 1

KB Snatch set
 - 10 minutes
 - 24kg
 - 15 rpm
 - aveHR 131
 - maxHR 147
 - felt very good today

Lunch and Clients.....

KB LongCycle
 - 10 minutes
 - 20kg
 - 6 rpm
 - aveHR 134
 - maxHR 155
 - patient and strong

Tuesday - Feb. 28

One Arm Pullup w/ band assist on rings
 - 5 x 1 (r/l)
 - #3 band, off hand held 4 hand widths up from bottom of band

Spin Bike at home
 - 30 minutes
 - aveHR 109
 - maxHR 125