Mon:
60 min bike/ 15 min Run
Two sets of 3x3-minute VO2max repeats at 120%FTP
https://www.trainerroad.com/cycling/workouts/114588-Hurd-1
Sleep: 5.5 hrs
Results: https://www.trainerroad.com/cycling/rides/2162574
Run: 1.76 miles in 15 minutes
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Tues:
Swim:2400
WU: 400
MS1: 5 x 200 (20""), as Build x 50's.
MS2: 6 x 100 (20""), @Fast effort
MS3: 8 x 25 (15"") as odds Fast, evens
CD: 200 easy
Sleep: 5.5 hrs
Swim time of 47:41
P.M.
A. Split Position Single Arm Press @ 21X2, 8-10/arm x 4, rest 60 sec b/w arms
B. Box Squat @ 31X1, 6 reps x 5, rest 2 min
C. Back Extensions @ 31X1, 10-12 reps x 3, rest 1-2 min
A: 45#
B: 205#
*The shorter gym workout was much appreciated!
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Wed:
Run 45 min
10' - 15' Easy
10 x 1(1') @ faster than Z4
Remainder @ Z1
5 miles in 44:33. Did as prescribed.
Sleep:
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Thursday
Run 75 min
20' @ z1
2 x 10(10') @z2
Remainder @ z1
Sleep: 5
Did a treadmill run. Did about half of it and I have a pathetic excuse why I didn't finish it. I'll not share said excuse in an attempt to not make me look like an even bigger wuss.
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Fri:
A. Pull Up, 1 strict/min for 10 min
B. Sumo Dead Lift @ 30X1, 3 reps x 5, rest 2 min *building across 5 sets
C. Single Leg Quarter Squat Palloff Press, 15/side x 4, rest as needed
https://www.youtube.com/watch?v=DADLFgjKkMI
Sleep: None. Worked all night and napped an hour during the day.
Didn't get this done.
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Sat:
Bike 2 - 2.5hr
WU: 10-15', then 3x1' high effort
MS1:3 x 10' (4') @ Z4 (Threshold)
Recover
MS2:8 x 1 (1') @Z6 (Anaerobic)
Remainder @z2
Brick Run 15 min
Sleep: 6 hours
Rode 56 miles
1.68 mile run in 15 min.
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Optional Extra Swim:
Swim 2500
WU: 300
MS1: 5x400 slightly faster than T-Pace (30")
CD: 200
Wasn't able to
------------------------------------------------------------
Wed:
Run 45 min
10' - 15' Easy
10 x 1(1') @ faster than Z4
Remainder @ Z1
5 miles in 44:33. Did as prescribed.
Sleep:
------------------------------------------------------------
Thursday
Run 75 min
20' @ z1
2 x 10(10') @z2
Remainder @ z1
Sleep: 5
Did a treadmill run. Did about half of it and I have a pathetic excuse why I didn't finish it. I'll not share said excuse in an attempt to not make me look like an even bigger wuss.
------------------------------------------------------------
Fri:
A. Pull Up, 1 strict/min for 10 min
B. Sumo Dead Lift @ 30X1, 3 reps x 5, rest 2 min *building across 5 sets
C. Single Leg Quarter Squat Palloff Press, 15/side x 4, rest as needed
https://www.youtube.com/watch?v=DADLFgjKkMI
Sleep: None. Worked all night and napped an hour during the day.
Didn't get this done.
------------------------------------------------------------
Sat:
Bike 2 - 2.5hr
WU: 10-15', then 3x1' high effort
MS1:3 x 10' (4') @ Z4 (Threshold)
Recover
MS2:8 x 1 (1') @Z6 (Anaerobic)
Remainder @z2
Brick Run 15 min
Sleep: 6 hours
Rode 56 miles
1.68 mile run in 15 min.
------------------------------------------------------------
Optional Extra Swim:
Swim 2500
WU: 300
MS1: 5x400 slightly faster than T-Pace (30")
CD: 200
Wasn't able to
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