Saturday - April 30

Road Bike

 - 56.26 miles

 - 3:18:17

 - aveMPH 17.2

 - ave cadence 82

 - 3392 ft. of elevation gained

 - heart rate strap battery died on the ride, about mile 25.

 - felt good to get a longer ride in. I wasn't trying to push the pace. I successfully used HammerGels to maintain steady energy throughout the ride, I consumed a shot about every 45 minutes.

Friday - April 29

Pullups x 2, 4, 6, 8, 10
 - regular
 - reverse
 - close
 - wide

Arm Haulers
 - 2 x 75

Neck Exercises
 2 x 50

Lunch Break......

20 SuperSets
 - Situp x10
 - Pushup x10
 - V-up x10
 - Close Pushup x10
 - Leg Lever x10
 - Hindu Pushup x10

Thursday - April 28

Front Squat (off 110kg max)
 5 x 55, 66kg
 3 x 77kg
 3 x 88kg
 3+ @ 99kg x 5

Trap Deadlift (off 230kg max)
 5 x 75, 115, 138kg
 3 x 161kg
 3 x 184kg
 3+ @ 207kg x 4

Road Run
 - 7.1 miles
 - 59:31
 - 8:22 pace
 - best this has ever felt along with time/pace PR's.

Seated Calf Raise
 5 x 45, 70, 105, 115, 130, 130#

Wednesday - April 27

10 SuperSets
 - 1000m Row -drag#5 (3:29.5, 3:26.7, 3:25.8, 3:26.7, 3:27.0, 3:26.2, 3:26.5, 3:27.0, 3:26.3, 3:24.3)
 - Pushup x15
 - Russian twist @ 8kg x15
 - last 3 sets were 'fun'

Neck Exercises
 - 2x50

Tuesday - April 26

Kettlebell Snatch set
 - 20kg
 - 10 minutes, single arm switch
 - 22 rpm
 - definitely working, but smooth.  Nervous to start.

Swim
 - 200 yard warm-up (4:05)
 - rest 1:30
 - 10 x 50 @ 15sec. rest (53-55sec. on all)
 - rest 1:30
 - 150 yards (was supposed to do 500yds, but I didn't rest long enough to recover from the fast 50yds.)
 - a bit flustered so finished with some sighting drills and a 100 yds cooldown

Monday - April 25

Pullups
 - 1 to 10, 10 to 1 pyramid
 - definitely the easiest/fastest I've completed this pyramid

25 SuperSets
 - Situp x10
 - Pushup x10
 - V-up x10
 - Close Pushup x10
 - Leg Lever x10
 - Hindu Pushup x10

Neck Exercises
 - 2 x 50

After Work in the evening.....

Bike
 - 14.64 miles
 - 49:00
 - 17.93 aveMPH
 - aveHR 139
 - maxHR 182
 - Normalized watts 209.9
     Transition Time: under 5 minutes
Run
 - 1.9 miles
 - 15:06
 - 7:38 pace

Saturday - April 23

Road Bike

 - 46.18 miles

 - 2:46:46

 - aveMPH 16.6

 - ave cadence 83

 - normalized watts 199.1

 - aveHR 139

 - maxHR 192

 - 3277 ft. of elevation gained

Noticing I have excellent energy for 2 hours and then I hit a wall.  I need to do better job of bring energy gels and bars on longer outings.  And need more practice with longer continuous efforts.