Monday - May 28

Open Water Swim w/ Josie, Jenn and Diane
 - Killbuck Lake
 - 2574 yds.
 - 54:39
 - 2:07/100yds
 - aveHR 133
 - maxHR 149
 - feeling more and more comfortable in the water.  Speed and pace are gradually improving as well.

Sunday - May 27

Road Bike w/ Josie
 - 63.62 miles
 - 4:15:15
 - 15.0 aveMPH
 - 2600 ft. of elevation
 - aveHR 111
 - maxHR 149
 - another warm day but an easier pace for me.  Great to feel good on back to back longer days.  Hydration and fueling during training/events is feeling on point.

Saturday - May 26

Trail Run w/ a group on the Bob Hunter farm property
 - 20.30 miles
 - 4:23:00
 - 12:57 pace
 - 3408 ft. of elevation
 - aveHR 147
 - maxHR 190
 - definitely a warm and humid day.  Caught in one rain shower which then really cranked up the humidity when the sun came back out.  Overall, a great day with lots of good hills included.

Thursday - May 24

Dynamic Warm-up / Jump Rope 2 minutes

Squat (350# max)
10x 135
 5x 185
 3x 225, 255#
 8+ @ 280# x 8

Pistol (r/l)
 5x 18, 16, 14, 11"

Glute-Ham Raise
 x5, 5, 5 - hands assisted

Dollie Leg Curl
 x10, 10, 10

Seated Calf Raise
 6x 45, 80, 105, 115, 115#

After Work....

Trail Run w/ Vertical Runner group
 - 5.50 miles
 - 1:01:29
 - 11:10 pace
 - 785 ft. of elevation
 - aveHR 149
 - maxHR 176

Wednesday - May 23

Open Water Swim w/ Josie
 - Killbuck Lake
 - 3121yds. (1.77 miles)
 - 1:02:27
 - 2:00 ave/100yds.
 - aveHR 139
 - maxHR 155

Tuesday - May 22

Jump Rope - 2 minutes

Bench Press (290# max)
 10x 45#
 8x 135#
 5x 185#
 3x 210#
 8+ @ 230# x 8 - maybe had one more, but lacking in motivation today

Pullups + 8kg - 2x7 each (2" bar)
 - regular
 - reverse
 - close
 - wide
 - neutral

Lunch.....

Ring Row - 2x10
Renegade Row @ 32kg x10 (r/l)

Pushup 2x20
Dips 2x15
Wide Pushup 2x20

Monday - May 21

Road Bike after work
 - 24.76 miles
 - 1:22:28
 - 18.0 aveMPH
 - 1138 ft. of elevation
 - aveHR 132
 - maxHR 159

Definitely a new experience to consistently be riding at these average speeds comfortably.  The last 2 years this would have been a hard effort.  I still remember my first rides with the local Category riders and it was everything I had to keep up with them on a 'friendly' ride averaging 16-17mph.