June 22-28

W1
Mon
60 min bike/ 15 min Run
6 sets of 5 Anaerobic power repeats in the 40/20 format where you'll spend 40 seconds between 130-145% FTP followed by 20 seconds of active recovery.https://www.trainerroad.com/cycling/workouts/110714-Barnard-2

Monday, 6:30pm
Results: https://www.trainerroad.com/cycling/rides/2147373
Almost puked on sets 3 and 6. Tough ride.
1.39 mile run in 15 min.

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Tues
Swim: 2800
WU: 400
MS1: 200, as 50 sprint, 150 easy (20") 
200, as 100 sprint, 100 easy (20") 
200 sprint (20") 
Repeat two more times - Set Total:1800 
MS2: 500, any pace you like,  focusing on form. 
CD: 100 easy 

Tuesday, 5:15am
2800 completed in about 1 hour 5 minutes. There were a few extended breaks and a bit of pool fellowship in there.

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CF
A1. Double KB Front Rack Lunges, 20 steps x 3, rest 30 sec
A2. Chin Over Bar Hold, 20 sec x 3, rest 30 sec
A3. L-Sit Hang from Bar, 10-20 sec x 3, rest 1 min
B1. Wtd Back Extension w/ plate across chest, 15 reps x 3, rest 30 sec
B2. FLR on Rings, 60 sec x 3, rest 1 min

Tuesday, 11:45am
35 & 44's on A1
25# on B1
Completely give out.  I'm sure the heat and 3 workouts in about 18 hours had something to do with it. 

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Wed
IronCowboy Ride 

2.4 mile very comfortable swim
4.5 hours on the bike

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Thursday
A1. RFE Split Squat @ 30X0, 10 reps/leg x 4, rest 30 sec b/w legs
A2. Single Arm Bent Row @ 30X1, 10/arm x 4, rest 30 sec b/w arms
B1. Goblet Squat @ 33X1, 8-10 reps x 3, rest 30 sec
B2. Wall Walks w/ good hollow position, 3-4 reps x 3, rest 1 min **control all the way up and all the way down
C. Side Plank, 30 sec/side x 5, no rest

A1: 90 lbs (45 lb DBs)
A2: 45 lbs
B1: 53 lbs
B2: Only got about half of these done. Whipped. 
C: Was fine


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Fri
Run 45 min10' - 15' @z12 x 1 mile(4') @Z4Remainder @Z1

Did about 25 minutes. The knee started feeling a little weird.
Z1 mile 1
7:50 mile 2
Z1 the rest of the time
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Sat
Run 75min20'  @Z12 x 5'  @Z3 (5')20'  @Z110' @Z2Remainder @Z1

Didn't happen, but I'd love to share with you how I spent my Saturday in an effort to try to make myself feel better.  :)

While assisting other guys at our church in installing playground equipment I was on a posthole digger for a while, lugged many-a-bag (80#) of Quickrete, etc until noon.  After that I removed all the straw from our flower beds, made about 20 wheel barrow loads dumping, put down 30 bales of new straw, trimmed some shrubs and cut the yard.  So...does that get me off the hook!?!?!?

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Optional extra swim
Swim - 2300WU:400 MS1:4x200(30"), last 50 of each sprintMS2: 6x150(20"), last 50 of each sprintCD:200 

Cowboy swim