6 weeks out
MON
AM
Swim: 2700
WU: 400
MS1: 8 x 100 (15") Fast
MS2: 4 x 200 (20"), Negative split.
MS3: 2 x 300(20") Negative split"
CD: 100 easy
Results: Swim time of 53:40. Felt really good today.
PM
60 min Bike /15 min brick run
3x12-minute intervals @ 85% FTP with 3-minute recoveries between intervals.
https://www.trainerroad.com/cycling/workouts/23521-Mount-Field
Sleep: 5.5 hours
Results: https://www.trainerroad.com/cycling/rides/2257313
1.83 mile run in 15 min. 8:12 pace
The bike didn't seem very hard. I picked it up in the 2nd and 3rd sets since the first sent seemed quite manageable.
----------------------------------------------
TUES
AM
Run 50 min
15' @Z1
10' @Z2
15' @Z1
10' @Z2"
Sleep: 4.5 hours
Results: 5.45 miles. 9.10 average pace
----------------------------------------------
WED
A1. Front Squat @ 20X1, 4 x 3 reps, rest 1 min 155,175,190,200
A2. Strict Pull Ups @ 20X1, 4 x 1.1.1.1.1, rest 10 sec b/w singles, 1 min b/w sets
B. Single Arm Farmer’s Carry, 4 x 100’/hand w/ 70#, rest as needed
C. Chinese Plank, 30 sec hold, rest 60 sec x 5 *add plate on top if possible 0,10,15,15,25 plate
*Did something to my neck and shoulders during the third set of pull-ups. It's hurting... I saw Clayton a few hours later for an appointment I already had. A little relief maybe.
Sleep: 6.5 hours
----------------------------------------------
THURS
A1. SL Dead Lift w/ KB barefoot @ 3030, 4 x 8-10/side, rest 30 sec
A2. Standing DB Press @ 21X2, 4 x 8-10 reps, rest 90 sec
+
30 min EMOM
1st- 10 Russian Kb Swings, 70# + Easy Bike in remaining time
2nd- 20 sec FLR on Rings + Easy Row in remaining time
3rd- 20 sec Wall Facing HS Hold + Easy Jump Rope remaining time
Did nothing. Hurting. Tired. Pathetic.
----------------------------------------------
FRI
Run 50 min in the HILLS
Practice pacing @Z1. Realize on the steep hills pace will drop and down hills pace will increase. Try to keep overall average pace @Z1. Hills in Chattanooga will be so steep that you will have to walk up some.
Sleep: 8.5 hours
Results: 5.19 miles in 50:07. 9:40 pace.
Bonus swim: 1000 yards in 20:51
----------------------------------------------
SAT
Bike 2 - 2.5hr/15 min brick run
WU: 10-15', then 3x1' high effort
MS1:3 x 7' (4') @ Z4 (Threshold)
MS2:6 x 1 (1') @Z6 (Anaerobic)
Remainder @z2
Sleep: 5.5 hours
Results: 55.9 miles in 2:45. 20.2 mph average
15 minute run. 1.66 miles. 9:03 pace
----------------------------------------------
Swim: 2800
WU: 200
MS1: 3 x 400 (30"") Negative Split
MS2: 3 x 400 (30"") Negative Split
CD: 100 Easy
15' @Z1
10' @Z2
15' @Z1
10' @Z2"
Results: 5.45 miles. 9.10 average pace
----------------------------------------------
WED
A1. Front Squat @ 20X1, 4 x 3 reps, rest 1 min 155,175,190,200
A2. Strict Pull Ups @ 20X1, 4 x 1.1.1.1.1, rest 10 sec b/w singles, 1 min b/w sets
B. Single Arm Farmer’s Carry, 4 x 100’/hand w/ 70#, rest as needed
C. Chinese Plank, 30 sec hold, rest 60 sec x 5 *add plate on top if possible 0,10,15,15,25 plate
*Did something to my neck and shoulders during the third set of pull-ups. It's hurting... I saw Clayton a few hours later for an appointment I already had. A little relief maybe.
Sleep: 6.5 hours
----------------------------------------------
THURS
A1. SL Dead Lift w/ KB barefoot @ 3030, 4 x 8-10/side, rest 30 sec
A2. Standing DB Press @ 21X2, 4 x 8-10 reps, rest 90 sec
+
30 min EMOM
1st- 10 Russian Kb Swings, 70# + Easy Bike in remaining time
2nd- 20 sec FLR on Rings + Easy Row in remaining time
3rd- 20 sec Wall Facing HS Hold + Easy Jump Rope remaining time
Did nothing. Hurting. Tired. Pathetic.
----------------------------------------------
FRI
Run 50 min in the HILLS
Practice pacing @Z1. Realize on the steep hills pace will drop and down hills pace will increase. Try to keep overall average pace @Z1. Hills in Chattanooga will be so steep that you will have to walk up some.
Sleep: 8.5 hours
Results: 5.19 miles in 50:07. 9:40 pace.
Bonus swim: 1000 yards in 20:51
----------------------------------------------
SAT
Bike 2 - 2.5hr/15 min brick run
WU: 10-15', then 3x1' high effort
MS1:3 x 7' (4') @ Z4 (Threshold)
MS2:6 x 1 (1') @Z6 (Anaerobic)
Remainder @z2
Sleep: 5.5 hours
Results: 55.9 miles in 2:45. 20.2 mph average
15 minute run. 1.66 miles. 9:03 pace
----------------------------------------------
Swim: 2800
WU: 200
MS1: 3 x 400 (30"") Negative Split
MS2: 3 x 400 (30"") Negative Split
CD: 100 Easy
No comments:
Post a Comment