October 5-10 (IMFL)

W1
Monday
35' Easy Run 

Sleep: 5 hours

Results: 3.43 miles in 35 minutes. 10:12 average pace

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Tues
1500 easy smooth swim 

Sleep: 5.5 hours

Results: 1500 yards in 31:48

P.M.
A. Front Squat @ 3330, 3 x 5 reps, rest 2-3 min **mod weight, think tempo
and tech more than weight 135,155,165
B1. Ring Rows @ 30X0, 4 x 6-8 reps, rest 60 sec ok
B2. DB Walking Lunges, 4 x 16 steps, rest 2 min 25s, 25s, 30s, 30s
C1. Hollow Hold off GH Machine, 3 x 30 sec, rest 30 sec ouch
C2. Sorenson Hold off GH Machine, 3 x 45 sec, rest 30 sec ok

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Wed

Nada

Sleep: 4.5 hours 

Results: 

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Thursday

35 min easy run

Sleep: 5.5 hours

Results: 3 miles in 29:34. 9:51 pace  (was a little short on time)

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Friday

A. Back Squat, 2 reps @ 70%/min for 10 min **down and up fast Done. 165#
B1. Box Jumps 30”, 4 x 2-3 reps, rest 30 sec **focus on jumping as high as
possible. Ok. Been over a year since I box jumped. I got no hops!
B2. Single Arm Swiss Ball Bench Press @ 2010, 4 x 6-8/arm, rest 2 min
**only shoulders on the ball, focus on squeezing glutes and keeping core
tight. 25,30,35,35
C. Side Plank, 5 x 30 sec/side, rest as needed  ok

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Saturday  

Family day and Sunday prep. Ended up being a long one. In bed at 2am Sunday morning. :/ 

Sleep: 9 hours 

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Sunday

Sleep: 4 hours

Catch up day. Back to back bike workouts with a 5 minute break between. 
60' Bike
Mont Albert is 1 hour of Tempo intervals spent between 70-80% FTP with
intermittent, 1 to 3-minute recoveries at 55% FTP.
*https://www.trainerroad.com/cycling/workouts/22152-Mont-Albert 

Results: https://www.trainerroad.com/cycling/rides/2422874

Felt fine.   

90' bike
Andrews is 90 minutes of aerobic Endurance riding spent somewhere between
65-75% FTP.
https://www.trainerroad.com/cycling/workouts/18066-Andrews 

Results: https://www.trainerroad.com/cycling/rides/2422985

I was fine the first 45 minutes, but the last 45 started to wear on me. 

Being out of the saddle 2 weeks made for an uncomfortable ride. Legs were a bit shot

although I was able to keep up with the workout.