March 28-April 1

Mon 

40' Hill Repeats Run
15' @Z1
Do 6 - 8 hill repeats that take around 1 min to climb.
High effort going up. Very easy going down.

4.35 miles in 49 min.   9:12 ave. pace

Tuesday

swim 2500
WU: 200
MS1: 8 x 100(15"), as 50 Sprint, 50 easy.
MS2: 3 x 200(20"), negative split
MS3: 2 x 300(30"), negative split
CD 100 Easy

2000 yards in 38:45

+

Lunch

A. Front Squat to 18” box (tan box), 8 x 3, rest 30 sec @ 155#, focus on fast drive off ok

B. Kip to Negative, 8 x 2 reps, rest 30 sec **note change these are not supersets ok

C1. Hollow Rock, 5 x 30 sec, rest as needed ok

C2. Arch Body Hold, 5 x 40 sec, rest as needed ouch

Wed

Bike 60/ Run 20"
https://www.trainerroad.com/cycling/workouts/107130-rubicon-2

https://www.trainerroad.com/cycling/rides/3511075-rubicon-2
Weather prevented run

Thursday

Swim - 2300
WU:400
MS1:4x200(30"), last 50 of each sprint
MS2: 6x150(20"), last 50 of each sprint
CD:200
Swam 2000 in 39:25.

Lunch

A1. DB Step Ups, 5 x 14 steps, rest 30 sec 20s,25s,30s, 30s, 35s

A2. Single Arm DB Bench Press, 5 x 8-10/arm, rest 2 min 35, 45, 45, 45, 55

B. Weighted Back Extensions, 4 x 10 reps, rest 90 sec 15,15,25,25

C. Farmer’s Carry, 70# KB’s- 1 x max time walking 50’ down & backs 750'. Alternated hands. Wasn't clear on how this was to work and didn't want to interrupt your convo with Rebecca

Fri

Run 30'
10" Easy
10' Tempo
10' Easy

Sat
https://www.trainerroad.com/cycling/rides/3519368-baird
2.24 mile run in 20 min. 8:57 pace.
*Didn't have time for a 90 min. ride. My Saturdays are loaded. 

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

March 14-19

Mon

Run 50' Easy with 20' min at tempo effort
5.58 miles in 50 min. 8:57 ave. pace

Tues

Swim 2000

WU: 200
MS1: 8 x 100(15")@ Fast
MS2: 2 x 300(25")@ 1,000 pace
MS3: 4 x 25(30") Sprint with good form
CD: 200

2000 yards in 37:41

Lunch

A1. Front Squat to 18” box (tan box), 5 x 4, rest 30 sec 155,165,165,175,185

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

B1. FLR on Rings, 5 x 35 sec, rest as needed ok

B2. Arch Body Hold, 5 x 35 sec, rest as needed ok

Wed
Brick Bike 50'/ Run 15'
10' Easy
3 x 8' At strong effort with 4' rest in between sets.
remainder easy.
After bike run 15’
https://www.trainerroad.com/cycling/rides/3438194-free-ride-45
1.79 mile run in 15 min. 8:22 ave. pace

Thursday

Swim 2000

Warmup 200
6 x 300(30") Steady
2000 yards total. 1600 in 30:14. (1:53/100 average)

Lunch

A1. DB Walking Lunges, 4 x 12 steps, rest 30 sec 35s,35s,35s,45s

A2. Ring Push Ups, 4 x 8-10 reps, rest 2 min ok

B. Side Plank from Hand, 4 x 40 sec/side, rest as needed ok

C. Russian KB Swings, 4 x 12 reps, rest 90 sec 79,88,88,97

Fri

Run 50' Easy with 20' min at tempo effort

+

Class wod

Sat
Run up for Downs 5K. Ran with Matthew Freeland. 31:10

March 7-12

Mon

60’ Steady bike.  Ride only as your knee allows.  Cut it short if you have to.

www.trainerroad.com/share?id=69E51D98-7FEE-4D2D-B6B5-4D392DF03DE8
Around 40 min. the knee was aching a bit so I pulled back. Was in aero most of the ride.

Tues Swim

Swim #1 1900
WU: 200
MS1: 4 x 100(15"), as 50 Sprint, 50 easy.
MS2: 3 x 200(20"), negative split
MS3: 2 x 300(30"), negative split
CD 100 Easy
1900 in 40:27 (first 1000 was in 20:38)

Lunch

A1. Front Squat to 18” box (tan box), 5 x 5, rest 30 sec - 135,155,165,175,185

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

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

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

Wed
Run 40' Easy with 10' min at tempo effort

Thursday

Swim #2 2000
Warmup 200
6 x 300(30") Steady

2000 in 40:56

Lunch

A1. DB Walking Lunges, 4 x 16 steps, rest 30 sec - 30's,35's,35's,35's

A2. Ring Push Ups, 4 x 5-8 reps, rest 2 min ok (8 each set)

B. Side Plank from Hand, 4 x 35 sec/side, rest as needed - ok

C. Russian KB Swings, 4 x 15 reps, rest 90 sec - 70,79,88,88

Fri

Run 40' Easy with 10' min at tempo effort

Class WOD-16.3
6 rounds, 1 rep

Sat
1.5 hour ride with 4 x 15'(3.5')@Z3

https://www.trainerroad.com/cycling/rides/3393442-free-ride-90
15 minute brick
1.75 miles in 15 min. 8:36 average pace.

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

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.   
--------------------------------------------

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.
--------------------------------------------

Wed 

Nada

 --------------------------------------------

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
--------------------------------------------

Friday
2000 yard swim

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

Saturday

Fit2Lead 5K + a slow kid's mile with Cash
Results:  24:50. 7:59 average pace
Sleep:    5 hours 
--------------------------------------------



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