Monday - Jan. 30

KB LongCycle
 - 10 minutes
 - 16kg
 - 8 rpm
 - aveHR 126
 - maxHR 136

Break for Lunch and Clients....

Road Bike indoor trainer
 - 1:00:08
 - aveHR 137
 - maxHR 147
 - cadence/speed meter wasn't synced since last firmware update

Sunday - Jan. 29

Trail Run w/ Kilo
 - Wooster Memorial Park
 - 4.29 miles
 - 43:48
 - aveHR 155
 - maxHR 178
 - 689' of elevation gained

Saturday - Jan. 28

Group hike w/ packs
 - Wooster Memorial Park
 - packs loaded for this coming weekends trip to the Adirondacks (~35#)
 - 6.33 miles
 - 2:46:47
 - 955' of elevation gained

Thursday - Jan. 26

KB Snatch
 - 10 minutes
 - 24kg
 - 14 rpm
 - aveHR 121
 - maxHR 139

Pool Swim
 - 500 yds. - 10:35
 - 15 x 100 yds. on 5 breathes rest ( 2 of these ended up being 150yds)
 - 200 yds. kick on back in streamline with fins

Wednesday - Jan. 25

Dynamic Warm-up / Jump Rope 2 minutes

Shoulder Blaster @ 2.5#

3 Rounds
 - Bench Press @ 190# x10
 - pullups (max): 12, 12, 12
 - crunch x30
 - plank 60 sec.
 - 2-arm swing @ 32kg x20
 - Hang Clean @ 185# x5

3 Rounds
 - Press @ 95# x10
 - DB Row @ 70# x10
 - Lunge @ 45# x10
 - Leg Lever x50
 - Thruster @ 95# x10
 - Pullup x 2, 4, 6, 8, 10
 - 24" Box Jump (60sec.): 15, 15, 16

After Work..

Trail Run w/ Kilo
 - Wooster Memorial Park
 - 4.00 miles
 - 45:02
 - aveHR 150
 - maxHR 174

Tuesday - Jan. 24

Pool Swim
 - 500 yds. - 10:27
 - 15 x 100 yds. on 6 breathes rest
 - 200 yds. kick on back in streamline with fins

Monday - Jan. 23

KB LongCycle

 10 minutes

 - 14kg

 - 12rpm

 - aveHR 72

 - maxHR 99 - guessing a monitor maljunction

Break for clients, lunch and clients...

5 Rounds

 - Bench Press (75%) 225# x5

 - pull up (max): 15, 12, 12, 12, 12

 - burpee (60sec.): 15, 13, 14, 13, 13

 - hanging knee raise x25

Shoulder Blaster @ 2.5#

After Work...

Spin Bike at home
 - 60 minutes
 - aveHR 129
 - maxHR 145