Run 75min
15' @Z1
2x8(4')@Z3
15' @Z1
15' @Z2
Remainder @Z1
Sleep: 5.5 hours
8 miles. Was feeling pretty weak on the final 15 minutes. ??? Ended up walking about 1/4 mile of it.
MON AT NOON
Swim 2500
WU: 400
MS1: 8x100(15") Fast
MS2: 8x50(10") Sprint
MS3:4x200(20"), last 50 of each sprint
CD: 100
Results: 48:45 swim time
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TUES AM
I rode 40 miles on the trace in 2 hours. 20mph average.
15 minute brick with 1.83 miles at 8:11 pace
*Went to see Clayton Pitts because of the pain I've been having in the top part of my back. That helped.
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WED AM
Optional extra swim 2500
WU: 300
MS1: 5x400 slightly faster than T-Pace (30")
CD: 200
Bonus swim: Swim time 52:14 (I took it easy, obviously)
WED AT NOON
P.M.
A1. Front Squat @ 20X1, 4 x 5 reps, rest 1 min Finished at 175lbs
A2. Strict Pull Ups @ 20X1, 4 x 3-5 reps, rest 1 min
B1. V-Ups, 4 x 10-15 reps, rest 30 sec
B2. Russian KB Swings, 4 x 15 reps, rest 60 sec 70/70/70/79 lb
WED PM (late)
60 Min Fartlek Run (START LOOKING FOR STEEP HILLS FOR THESE RUNS)
Based on feel/how recovered legs are from week add 1 to 3 min pickups during the run. Spend most of run in z1.
Result: 6.11 miles with hills in 1 hour. 9:49 pace
Sleep: 6 hours
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THURS
Bike 75 min/ 15min brick run
3 sets of 3x3-minute VO2 Max repeats at 122% FTP with 3-minute recoveries between intervals & 6 minutes between sets.
https://www.trainerroad.com/cycling/workouts/114543-Kaiser-2
I had a hard time getting to that number. The hills last night wore my legs out.
Brick: 15:01, 1.74 miles at 8:36 pace
Sleep: 6 hours
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FRI
A1. Sumo Dead Lift @ 40X0, 4 x 4-6 reps, rest 30 sec 165,185,215,240
A2. Tall Kneeling DB Press @ 21X2, 4 x 8-10 reps, rest 90 sec 25,30,35,35#DBs
+
18 min EMOM
1st- 15-20 sec Wall Facing HS Hold, tight core only toes touching wall
2nd- 20 sec Hollow Hold
3rd- 20 sec Arch Hold (superman)
Sleep: 8 hours!!!!
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SAT
Bike 2 - 2.5hr/15min brick run
WU: 10-15', then 3x1' high effort
MS1:3 x 12' (4') @ Z4 (Threshold)
Recover
MS2:8 x 1 (1') @Z6 (Anaerobic)
Remainder @z2
Brick Run 15 min
Result: 78 miles in 4 hours. 19.5 pace. No run due to riding with someone who wasn't running.
Sleep: 2 hours
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