W3
Monday
60min bike/15 min run
4x10-minute intervals between 95-99% FTP with 3-minute recoveries between
intervals.
https://www.trainerroad.com/cycling/workouts/1652-Darwin
Sleep: 5 hours
Results: https://www.trainerroad.com/cycling/rides/2448273
1.72 miles in 15 min. 8:43 average pace
Foot felt fine. Ride wasn't nearly as bad as I thought it would be.
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Tues
Swim 2800
WU: 200
MS1: 20 x 100 (20"), as 50 Sprint, 50 Easy.
MS2: 8 x 50 (20") as 25 Sprint, 25 Easy Set Total: 400
CD: 200 easy
Sleep: 6 hours
Results: 2800 yards in 56:33.
Felt pretty good.
P.M.
A. Front Squat @ 30X0, 5 x 3 reps, rest 2-3 min **building each set165,185,195,205,215
B1. Strict Pull Ups @ 20X0, 4 x 3.1.1 reps, rest 60 sec ok
B2. Front Rack Walking Lunges, 4 x 12 steps, rest 2 min70,70,70,88 (used KBs)
C1. Standing Landmine Twist, 3 x 30 sec, rest 30 sec Bar, +10, +15
*https://www.youtube.com/watch?v=epdBIT32SS0
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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Wed
90' Run @ Z1
Sleep: 5 hours
Results: 10 miles in 1:36. 9:39 average pace
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Thursday
A. Back Squat, 3 reps @ 70%/min for 10 min **down and up fast 165#
B1. Russian KB swings @ 97#, 5 x 6-8, rest 30 sec **focus fast hip drive ok
B2. 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. 45,45,45,45,45
C. Side Plank, 5 x 40 sec/side, rest as needed **add weight ok
Bonus swim:
Results: 1700 yards in 35:08
Sleep: None due to mom's ER trip. Did get a nap at one point
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Friday
60' Run with 2 x 8'(4') @ Z3
Sleep: 7 hours
Results: 6.25 miles in 60 min. 9:35 average. Some hills.
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Saturday
180' bike
WU: 10'-15',then 3x1' high effort
MS1: 2 x 10'(4') @Z4(Threshold)
Recover
MS2 2 x 25'(5') @ Z3(Tempo)
Remainder @ Z2
Optional Extra Swim....practice wetsuit swim 60'
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