Monday - Feb. 27

KB LongCycle
 - 10 minutes
 - 16kg
 - 12rpm
 - aveHR 96
 - maxHR 117

Clients.....

4 Rounds - 2 minutes rest between rounds.  15 sec. between exercises
 - Burpee (60sec.): 16, 16, 15, 15
 - 2-arm Swing @ 32kg (60sec.): 30, 30, 30, 30
 - Barbell Thurster @ 95# (60sec.): 8, 8, 8, 8
 - 24" Box Jump (60sec.): 13, 14, 13, 15
 - Pull-up (max): 14, 12, 12, 12
 - Dips (max): 20, 22, 22, 22
 - Plank - 60sec.

Shoulder Blaster @ 2.5#

Lunch and Client....

Road Bike indoor trainer
 - 60 minutes
 - distance 18.4
 - cadence 78
 - aveHR 121
 - maxHR 128
 - nice and easy spin.  Read a chapter in my book as well.

Saturday - Feb. 25

Gravel Bike ride from the farm
 - 3.20 miles
 - 16:21
 - blew out the sidewall beyond repair, had to call mom for a pickup

Trail Run w/ Kilo
 - farm to Burr Oak Lake and back in a loop
 - 5.51 miles
 - 59:34
 - aveHR 153
 - maxHR 176
 - 902' of ascent

Friday - Feb. 24

Lacking motivation so did the crossfit open workout 17.1

For time: (20 minute cap)
 10x DB snatch @ 50# (had to switch arms every rep)
 15x Burpee box jump over (24" box)
 20x DB snatch
 15x burpee box jump
 30x DB snatch
 15x burpee box jump
 40x DB snatch
 15x burpee box jump
 50x DB snatch
 15x burpee box jump
Total Time: 15:35

Wednesday - Feb. 22

Erg
 - 20 minutes
 - drag #5
 - 5040m
 - 1:59.0 ave500m
 - aveHR 125
 - maxHR 139

Bench @ 215# (max reps): 16
Pullups : 16
Situps (2 minutes): 67
Pushups (2 minutes): 50+18

DB complex @ 17.5#
 - 3 x10

After Lunch and clients.....

Road Bike indoor trainer
 - 1:00:12
 - distance 21.8
 - cadence 81
 - aveHR 132
 - maxHR 142
 - felt like a very long hour today

Tuesday - Feb. 21

KB LongCycle
 - 10 minutes
 - 16kg
 - 12rpm
 - aveHR 95
 - maxHR 125
 - I'm not trusting that HR, but who knows. This was fast, but steady, and I was working the last 2 minutes.  Breathing was heavier but not max effort so I guess this can be accurate.  I will repeat this again next week before moving up to the 20kg bells.

Played around with a 1rep max weight pullup
5x bw
3x 16kg
1x 24, 32, 40, 52, 60kg
failed at 68kg (gym record is 65kg)

After Work.....

Trail run w/ Kilo and 3 others
 - Wooster Memorial Park
 - 4.11 miles
 - 42:31
 - aveHR 151
 - maxHR 177
 - 787' of gain
 - 10:21 pace

Sunday - Feb. 19

Ashland University Indoor triathlon

Pool Swim - 20 minutes
 - 900 yards
 - 2:13/100yds pace

Indoor Spin bike - 20 minutes
 - distance 7.2
 - aveHR 150
 - maxHR 170
 - resistance was so low on the bikes, my cadence was 125-150, very challenging to get the heart rate up to threshold

Treadmill - 20 minutes
 - started at 7.5 mph and gradually increased to 10.0 at the finish
 - distance 2.78
 - aveHR 158
 - maxHR 171
 - could have sped up sooner but was still very happy

I can definitely tell I've trained myself for a longer race.  I was just starting to get warmed up before we changed over.  Regardless, I felt very strong after the last couple of days training. Legs are tired and ready for a rest day with stretching and foam rolling.

Saturday - Feb. 18

Road Bike w/ Shawn and John

 - 56.56 miles

 - 3:19:14

 - 17.0 ave mph

 - aveHR 140

 - maxHR 162

 - felt solid, last 10 miles the legs started feeling flat but was still spinning well. Tremendous average speed for this route so early in the year. Fitness continues to improve.