September 7-12

Mon
AM
Swim 3200
WU: 400
MS1: 8 x 100 (15"), as 50 Sprint, 50 Easy
MS2: 5 x 200 (20"), Negative split.
MS3: 3 x 300(30") Last 100 of each is @ T-pace minus 2-4" .
CD: 100 easy 

Results: 3200 yards in 1:03

P.M.
A1. Front Squat @ 20X1, 3 x 3 @ 80% of last week’s toughest single   180#
A2. Strict Pull Ups @ 20X1, 3 x 2.2.2, rest 10 sec b/w doubles, 1 min b/w sets ok
B. Front Rack Yoke Carry w/ 160# on top, 4 x 50m, rest as needed  ok
C. Straight Leg Crab Hold, 45 sec hold, rest 60 sec x 5  **focus on driving hips up  ok

Sleep:  6 hours
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Tues
60 min ride / 15 min run
https://www.trainerroad.com/cycling/workouts/107129-Rubicon-1

Sleep: 7 hours
Results: https://www.trainerroad.com/cycling/rides/2331285  (there's a note about 2nd interval)
Brick run:  1.88 miles in 15 minutes. 7:59 pace!  That's a first!
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Wed

90 min z1/z2 run in HILLS
Sleep: 4.5 hours. It wasn't good sleep. #pregnantwifecantgetcomfy
Results: 9 miles (JC Penney Parkway hills) in 1:30:31. 10:03 average pace
*Legs were a little sore still from the bike/brick that was only about 10 hours earlier.  
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Thursday.
A1. SL Dead Lift w/ 2KB's barefoot @ 3030, 3 x 6-8/side, rest 30 sec  44's, 44's ,44's
A2. Barbell Pres @ 30X1, 4 x 2-3 reps, rest 90 sec 100,115,120,125
+
400m Sled Drag Walk w/ 45# on top **use chest harness  ok

Sleep: 5 hours
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Fri
60 min run
15 Z1
10 Z3
10 Z1
10 Z3
15 Z1


Sleep: 5 hours
Results: 6.16 miles in 60 min.  The first Z3 set was fine, but slowed down the rest of the run. That seems to happen on my runs at the end of the week. I did feel a little soreness in my legs today and my knee had a little pain again in it. It will be fine. I think it's just from the volume of running/biking.  ???
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Sat
3hr ride/ 30 min run
https://www.trainerroad.com/cycling/workouts/1893-cartago

Sleep: 8 hours
Results: https://www.trainerroad.com/cycling/rides/2341805  (notes made on the ride)
Brick: 30 minutes. 3.1 miles (hills). 9:41 pace. Run felt good. Weather (at 8pm) definitely helped. 
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