Sunday - Apr. 9

Road bike

 - 56.8 miles

 - 3:21:28

 - 16.9 ave mph

 - 4741' of elevation gained

 - aveHR 134

 - maxHR 160

 - really tried to not push the pace knowing I was going to run afterwards. Heart rate stayed right where I wanted and never went above threshold on any of the climbs.

Road Run w/ John McPhilips

 - 4.99 miles

 - 41:32

 - 8:19 pace

 - 295' of elevation gained

 - aveHR 162

 - maxHR 172

 - definitely started off faster than I expected, but my legs actually felt decent, so I went with it.  That lasted 2.5 miles and then I had to back off a bit, but my mile splits went from 7:45ish to 8:40ish, so still not bad for me.

Overall, VERY happy with how today went and look forward to repeating this next Sunday with possibly a few extra miles on the run.

Friday - Apr. 7

KB Snatch set
 - 10 minutes
 - 24kg
 - 15 rpm
 - aveHR 121
 - maxHR 138
 - felt good, but forearms pumped afterwards.

Rest 1 hour

KB LongCycle
 - 10 minutes
 - 20kg
 - 8 rpm
 - hard but good on 1 hour rest between 10 minute sets

Lunch and Clients....

Treadmill
 - 20 minutes
 - 2.15 miles
 - 6.5 mph, 2% grade
 - aveHR 145
 - maxHR 152

Bike trainer
 - 25 minutes
 - distance 9.37
 - cadence 90
 - aveHR 143
 - maxHR 156

Thursday - Apr. 6

Treadmill
 - 20 minutes
 - 6.5 mph, 2% grade
 - aveHR 147
 - maxHR 156

Erg
 - 20 minutes
 - 5075m
 - 1:58.8 ave500m
 - drag #6
 - aveHR 147
 - maxHR 154

Wednesday - Apr. 5

Dynamic Warm-up / Jump rope 2 minutes

De-Load Weights

Hang Clean (210# max)
 5x 95, 105, 115, 125, 135#

Deadlift (365# max)
 5x 135, 165, 185, 220, 235#

OH Press (145# max)
 5x 45, 65, 75, 85, 95#

Squat (290# max) - added a slight pause to the bottom
 5x 130, 145, 160, 175, 190#

Bench Press (275# max) - slight pause each rep
 5x 125, 135, 150, 165, 180#

Tuesday - Apr. 4

Spin Bike at home
 - 60 minutes

 - aveHR 114

 - maxHR 136

Sunday - Apr. 2

Road bike w/ Rebecca Steiner

 - 36.57 miles

 - 2:29:37

 - 14.7 mph average

 - aveHR 109

 - maxHR 139

 - 1319' of ascent

 - a smooth and relaxed ride

Road run w/ Rebecca

 - 2.01 miles

 - 18:50

 - 9:21 pace

 - aveHR 136

 - maxHR 158

 - legs still sore to impact at the start but felt better towards the end.  Recover still needed from the weight vest run yesterday.

Saturday - Apr. 1

A Fool's Day Workout

 - Molon Labe Crossfit

Every Hour On The Hour x5 Rounds

 - 2 mile run + 30# vest

 - 20x Fr. Squat at bodyweight 

 - 20x Bench Press at bodyweight

 - 20x 15' rope climb

Run #1

 - 17:27

 - aveHR 157

 - 8:44 pace

Run#2

 - 18:49

 - aveHR 157

 - 9:17 pace

Run#3

 - 19:17

 - aveHR 160

 - 9:45 pace

Run#4 - no weight vest

 - 18:42

 - aveHR 154

 - 9:17 pace

Run#5 - no weight vest

 - 18:12

 - aveHR 156

 - 9:09 pace

In round #3 we all hit a wall and switched to pull-ups instead of rope climbs.  Hands were just raw even though we wore gloves.  Un-racking the front squats was also chore but maintained.

We dropped the weight vests for the fourth run as IT band and knees were feeling it.  When we returned Mark (owner/head coach at Molon) informed us that he wanted everyone to scale back the lifts to 70% which we didn't argue with, so I continued with 155# for the remaining two rounds.  A much nicer weight to handle but not super easy under fatigue.

Overall, very happy with the training day and really liked the setup of this Workout and feel it can/will be used again by me.  Different exercises can be substituted in; turkish get-up, back squat, rower.  Also very impressed with my running ability with the weight vest, this was my first time running with one.