Monday
70’ min Z1
Sleep: 6.5 hours
Results: 7 miles in 1:10:42. 10:05 average pace
*Legs were a little wore out from the bike which was only about 10 hours earlier. Took a few short (20 second) walk breaks. I was running the hills there at JC Penney
P.M.
A. Front Squat @ 3030, 4 x 4 reps, rest 2-3 min **building each set 155,165,175,185
B1. Strict Pull Ups @ 20X0, 4 x 2.2.2 reps, rest 60 sec ok
B2. DB Walking Lunges, 4 x 12 steps, rest 2 min 30,30,35,35
C1. Hollow Hold off GH Machine, 3 x 30 sec, rest 30 sec Hollow hold on floor
C2. Sorenson Hold off GH Machine, 3 x 60 sec, rest 30 sec **focus on squeezing butt and driving hips into the pad ok
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Tues
Swim 2500. Focus on smooth efficient form
Sleep: 6.5 hours
Results: 2500 yards in 54:53
*first 1000 was in 19:37
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Wed
A. Back Squat, 3 reps @ 70%/min for 10 min **down and up fast 165
B1. DB Bench Press w/ only shoulders on bench @ 2010, 5 x 6-8 reps, rest 2 min **focus on squeezing glutes and keeping core tight. 35,35,45,45,45
C. Side Plank, 5 x 40 sec/side, rest as needed ok
Sleep: 6.5 hours
*Box jumps skipped due to some pain in right foot
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Thurs
Bike 75min/Run 15min
3x12-minute intervals in the Threshold power level at 95-99% FTP with 6-minute recoveries between intervals.
https://www.trainerroad.com/cycling/workouts/5476-Devil-s-Crag
Sleep: 5.25 hours
Results: https://www.trainerroad.com/cycling/rides/2435092
1.66 mile run in 15:31. 9:20 average pace
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Friday
70min Z1 Run
Sleep:
Results: Foot pain cut the run short. REALLY short.
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Saturday
3.5 hr ride/15min Run
Ride mostly in Z2
4 x 10' @ Z3 with full recoveries. Can put them in anywhere in the ride.
Sleep:
Results: Rested the foot
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Optional extra swim
2500 swim smooth
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