February 29-March 5

W2

Mon

Run 40' Easy

4.16 miles. 9:38 pace

Tues 
Swim 1800 yards

1800 in 38:08

Lunch

A1. Front Squat, 5 x 5 reps, rest 30 sec @ 135 across

A2. Kip to Negative, 5 x 3 reps, rest 2 min

B1. FLR on Rings, 4 x 45 sec, rest as needed

B2. Arch Body Hold, 4 x 45 sec, rest as needed

Done

Wed
Bike 60'/Run 15'
Do 20' intervals @ 80% HR

https://www.trainerroad.com/cycling/rides/3320425-eichorn
Legs were shot. Struggled the whole time. Power wasn't where it needed to be. I tried to stay in aero position more. Run didn't happen either. Bad day....

Thursday

Swim 1800 yards
39:17 total time. Did 200 yards of drills. Broke the 1800 into two sets of 900. First was 19:18 and second was roughly 19:59. I focused on form and did not feel as worn out as normal.

Lunch

A1. DB Walking Lunges, 4 x 20 steps, rest 30 sec 25's, 25's, 30's, 35's

A2. Ring Push Ups, 4 x 5-8 reps, rest 2 min 8 each time

B. Side Plank from Hand, 4 x 30 sec/side, rest as needed done

C. Russian KB Swings, 3 x 15 reps, rest 90 sec 70, 79, 88

Fri 

Run 40' Easy
4.29 miles in 40 min. 9:20 average pace (was more of a tempo run than easy run)

16.2 3&13 scaled

Sat

Check weather for weekend and let me know.

February 22-26

W1

Monday- Run+ Train

Easy 30-40’ run

3.12 miles in 30:53. 9:55/mile

Tuesday

1500 easy. Think about form. Break into sets as you like.

1500 in 31:36. Warmed up with 250 in drills

Lunch

A1. Front Squat, 5 x 5 reps, rest 30 sec

115,115,135,145. (Don't judge me!)

A2. Kip to Negative, 5 x 3 reps, rest 2 min Ok

B1. FLR on Rings, 3 x 60 sec, rest as needed Ouch

B2. Arch Body Hold, 3 x 40 sec, rest as needed Ok

Wednesday

Bike 60’

https://www.trainerroad.com/cycling/workouts/23521-mount-field

Do intervals at 85% of threshold HR
https://www.trainerroad.com/cycling/rides/3271508-mount-field

Thursday- Swim + Train

Swim same as Tuesday Swim

Lunch

A1. DB Walking Lunges, 4 x 20 steps, rest 30 sec

A2. Ring Push Ups, 4 x 5-8 reps, rest 2 min

B. Side Plank from Hand, 4 x 30 sec/side, rest as needed

C. Russian KB Swings, 3 x 15 reps, rest 90 sec

Didn't get to workout Thursday. 

Friday Train

Class workout
190 reps of the scaled version of 16.1. Felt good. Andrew stressed pacing and I think I could have squeezed in more reps, but was trying not to crap out. 
Had a little time and did 15 minutes of swimming right after hoping it would help recovery.

Saturday

Bike/Run
https://www.trainerroad.com/cycling/workouts/1267-antelope + 15 minute run
https://www.trainerroad.com/cycling/rides/3297534
15 minute brick run. 9:31 average pace. 1.58 miles
All felt fine. My rump was sore from 16.1