July 20-26

Mon:
5k test

Sleep: 4 hours
Result: 23:58, 7:43 average pace

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Tues:
Swim test 1000 yards

Sleep: 6 hours
Result: 20:04

P.M.
A. Front Squat, build to a tough single in less than 12 min after warm up, 215#
B. Sumo DL, build to 1RM *perfect form, 305#
C. Wtd Pull Up, build to 1RM, 8# (getting my 230# up is plenty of weight!)  :)
D. Front Plank, 10 min accumulated for time: 17 min


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Wed:
Bike Test 2x20min
https://www.trainerroad.com/cycling/workouts/5189-2x20-minute-test

Sleep: 6 hours
Result: https://www.trainerroad.com/cycling/rides/2215546
1 mile bonus run in 8:00

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Thursday
A. RFE split Squat w/ DB’s, build to 8RM/leg, rest 60 sec b/w legs 90 lbs (45 b DBs)
B. Seated DB Press @ 30X1, build to 8RM 45,45,55 (last set on the left side was not unbroken)
C. 10 min Air Bike max Calories 140 calories   4.2 miles-ish 

Sleep: 5:45

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Friday:
Run 75min
20'  @Z1
2 x 4(4') @ Z4
20'  @Z1
10' @Z2
Remainder @Z1

Sleep:
Result: Nobody to keep the kiddo. Will try for Sunday. 

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Sat:
Bike 2-2.5 hrs with 15 min brick
WU: 10'-15',then 3x1' high effort
MS1: 2 x 10'(4') @Z4(Threshold)
then 20' @ Z2
MS2: (Repeat MS1)
CD

Sleep: 3.5 hours
Result: 60 miles.  1.77 mile 20 minute brick. (terrible)

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Optional Extra Swim:
Optional extra swim - 2300
WU:400 
MS1:4x200(30"), last 50 of each sprint
MS2: 6x150(20"), last 50 of each sprint
CD:200