ok........been away from blog for a while.........spent summer up in show low az..........did strength training on Human Trainer suspension system.......mountain biking, kayaking,trail running, hiking......kept heart rate at no higher than 55% MHR for distance sessions........did short, specific intervals for threshold sessions........a-fib and racing heart rate under control........within 10 lbs of race weight.......doing lake havasu 70.3 triathlon november 9th......cutting down on grains and related products........not going paleo, but reducing % of carbs in diet.......will be designing and posting new  HIIT workouts.......

mondays HIIT
  1) dumbell thrusters - 5sets x 1 minute (use dbs that allow you to go full minute)  on 1 minute rest  
                                                      2 min rest
  2) alternate   15 cable lat pulldowns/15 pushups - 4 sets - no rest(use light enough wt  on pulldowns)
                                                      2 min rest
 3) alternate    15 ab v-ups/30 reverse lunges - 3 sets - no rest


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