October 26-October 31 (IMFL)

W4
Monday
Swim 2600
WU: 200
MS: 20 x 100 (20"), as 50 Sprint, 50 Easy. Take an extra easy 50 after every 5th 100 as active recovery. Set Total: 2200
CD: 200 easy
70 min @ z1 run

Results: 2800 yards in 58:51. Started off feeling good. Sprints wore me out.  I was dragging this morning. 

Bike 60 min 20min Run
3x6-minute intervals at 105% FTP with 2-minute recoveries between intervals
https://www.trainerroad.com/cycling/workouts/18067-Sisters

Results:  https://www.trainerroad.com/cycling/rides/2474581
2.07 mile run in 20 minutes. 9:38 average pace 
Sleep: 5.5 hours.   
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Tues
Run 70 min @ z1 run

Results:   7. miles in 1:10. 9:51 average pace
Sleep:     5 hours
Right knee is hurting a good bit. This isn't the one that I had the tendinitis. It's the weak one when doing front squats, Mike.
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Wed 

Nada

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Thursday
B1. Strict Pull Ups @ 20X0, 4 x 3.2 reps, rest 60 sec  ok
B2. Front Rack Walking Lunges, 4 x 10 steps, rest 2 min  44# KBs
C1. Standing Landmine Twist, 3 x 10/side, rest 30 sec  10#,15#,15#   
C2. Sorenson Hold off GH Machine, 3 x 45 sec, rest 30 sec **hold 10-15# plate 10#,15#,15#   

Open Water Swim. 1/3 mile.
Had very little time. Forgot to stop my watch so not sure of time.  

Results:  
Sleep:     6 hours
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Friday
2000 yard swim

Results: 42:09. Felt really good.
Sleep:    6 hours
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Saturday

Fit2Lead 5K + a slow kid's mile with Cash
Results:  24:50. 7:59 average pace
Sleep:    5 hours 
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Not done due to going easy on the knees....  :(

Bike 2hr/Run 20minMostly Z1/Z2Spend at least 20 - 30 min in Z3(tempo)

50 min run15' @ Z12 x 8' (4')@ Z3Remainder @ Z1

A. Front Squat, 3 reps @ 70%/min for 10 min **down and up fast
B1. Russian KB swings @ 97#, 5 x 8-10, rest 30 sec **focus fast hip drive
B2. DB Bench Press w/ only shoulders on bench @ 2010, 5 x 4-5 reps, rest 2 min **focus on squeezing glutes and keeping core tight.
C. Side Plank, 5 x 45 sec/side, rest as needed **add weight