March 21-26

W5

Mon 20' FTP Test

https://www.trainerroad.com/cycling/rides/3449803

Tuesday

WU: 200
MS1: 3 x 400 (30") @ your 1000 pace.
MS2: 2 x 400 (30) @ your 1000 pace.
CD: 100 Easy
2000 yards (MS1&2) in 38:25

+

Lunch

A1. Front Squat to 18” box (tan box), 5 x 3, rest 30 sec 155,165,165,185,205

A2. Kip to Negative, 5 x 4 reps, rest 2 min ok

B1. FLR on Rings, 5 x 40 sec, rest as needed ok

B2. Arch Body Hold, 5 x 40 sec, rest as needed ok

Wed Run 50'
15' @ Easy
3 x 5'(5') @Z4 perceived effort
remainder easy

5.27 miles in 50 minutes. 9:29 average
Hot run in the afternoon. Couldn't really get to Z4 in the first 2 intervals. The 3rd interval didn't happen. 

Thursday

WU: 300
MS1: 5x400 steady effort
CD: 200
2000 in 39:47

Lunch

A1. DB Walking Lunges, 5 x 10 steps, rest 30 sec 45s,45s,45s,53s

A2. Ring Push Ups, 5 x 8-10 reps, rest 2 min 10 each time

B. Side Plank from Hand, 4 x 45 sec/side, rest as needed ok

C. Russian KB Swings, 4 x 10 reps, rest 90 sec 88,88,97,97

Fri Run 50' Easy with 25' min at tempo effort
5.11 miles in 50 min. 9:47 ave pace. 
Hilly and legs were wore out.  :( 

+

Class

Saturday
https://www.trainerroad.com/cycling/rides/3480985-beacon
2.20 miles in 20 minutes. 9:05 ave. pace