Tuesday - Sept. 29

20 Rounds - on 2 minute interval
 - 7 x Triceps Pushup
 - 7 x Situp
 - 7 x Pushup
 - 7 x Reverse Crunch
 - 7 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

Recumbent Bike
 - 30 minutes
 - level 8/20
 - distance 7.21
 - aveHR 124
 - maxHR 136

Monday - Sept. 28

2-mile Run Test
 - College of Wooster track
 - 2 laps to warm-up easy
 - 8 laps - time: 13:47
 - aveHR 179
 - maxHR 187

Very happy to be under 14 minutes which was my goal for the year.  Definitely need to continue improving the aerobic system.  My first mile split time was 6:40, it was a burner to keep my pace and finish it out.  Lots of self-talk to keep it going.  Now back to training.

Friday - Sept. 25

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

Erg
 - drag #4
 - 30 minutes
 - 2:07.7 ave500m
 - 7049m
 - 136 aveHR
 - 143 maxHR

Later after work......

Mountain Bike
 - Vultures Knob w/ Kilo
 - ~4 miles

Thursday - Sept. 24

Overhead Squat @ 55kg

 x 10, 15, 20

Lunge (r/l) @ 25kg 

 x 10, 15, 20

Deadlift @ 100kg
 x 10, 15, 20
Light Bounding
 x 10, 15, 20

Single Leg Calf Raise 

 x 10, 15, 20

Fire Hydrants

 x 100 (r/l)

Neck exercises

 x 35 all directions

Wednesday - Sept. 23

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: 75
 - 2 minutes rest
Max Situps in 2 minutes: 60
 - 2 minutes rest
Max Pullups: 12

Tuesday - Sept. 22

Recumbent Bike
 - 40 minutes
 - level 8/20
 - distance 9.69
 - 121 aveHR
 - 128 maxHR

Road Run
 - 4 miles
 - 45:05
 - 140 aveHR
 - 154 maxHR

Neck exercises
 x 35 all directions

Seated Calf Raise
10x 45, 70, 70, 70#

Testing my mental patience to run so slow but I am happy to stay under 145 (and even into the 120s on downhills) at a trotting pace.  Before this HR would be a walk.  Excited to see if I can get down to 8-9 min/mile pace at this HR.

Monday - Sept. 21

Erg
 - drag #5
 - 10 minutes
 - 2271m
 - 2:12.1 ave500m
 - aveHR 117
 - maxHR 124

Pushups max in 2 minutes: 64
Situps max in 2 minutes: 57
Pullups max: 12

Road run
 - 3 miles
 - 34:10
 - aveHR 138
 - maxHR 149

Definitely wasn't pushing the pace or reps on anything today.  Solid recovery day.