April 18-22

W1

Mon

Run 60min
20'  @Z1
3 x 8' (4')  @Z3
Remainder @Z1

6.54 miles in 60 min. 9:10 average pace

Tuesday

Swim #1 2200
WU: 200
MS1: 8 x 100(15")@ Fast
MS2: 3 x 300(25")@ 1,000 pace
MS3: 4 x 25(30") Sprint with good form
CD: 100
2000 yards in 37:25

A1. Front Squat, 4 x 5 reps, rest 30 sec 135,155,180,200

A2. Assisted Chin passed vertical Plane Pull Up, 4 x 5, rest 90 sec **put feet on box for assistance ugly

B1. Chin Over Bar L-Sit Hang, 3 x max hold, rest 20 sec too ashamed to post

B2. Double KB Front Rack Carry, 3 x 150’ Walk, rest 90 sec 53's

Wed

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

4.35 miles in 40 min. JCP hills. 9:12 pace

Thursday

Swim #1 2300
WU: 200
MS1: 3 x 400 (30") @ your race effort pace.
MS2: 2 x 400 (30') @ your race effort pace.
CD: 100 Easy
2000 yards in 39:27

+

Lunch

A1. Front Rack RFE Deficit Split Squat @ 3010, 3 x 8/leg, rest 60 sec b/w legs **front foot on 45# plate 95,115,125

A2. Standing Single Arm DB Press @ 20X2, 3 x 10/arm, rest 20 sec b/w arms 35,45,45

A3. Supinated Grip Inverted Bar Row, 3 x 10, rest 60 sec

B1. Single Arm DB Overhead Carry, 3 x 150’, rest as needed **35# DB 35,45,45 (didn't see 35# earlier)

B2. Sumo Stance Good Morning @ 3030, 3 x 10 reps, rest as needed 45,75,95

Fri

Bike 70'/ Run 15'
https://www.trainerroad.com/cycling/workouts/18085-elwell

https://www.trainerroad.com/cycling/rides/3626573-elwell
Ran out of time for the run. 

April 11-15

Mon

5K TEST!!!

24:45. 7:59 average pace

*Better than I expected but started out too fast.

Tuesday

Swim 2100
WU: 200
MS:4 x 150 (30"") as 75 Sprint, 75 Easy.
6 x 100 (30""), as 50 Sprint, 50 Easy.
8 x 50 (15"") as 25 Sprint, 25 Easy.
4 x 50 (30"") Sprint, 50 easy
CD: 100 easy
2000 yards in 39:07

A. Front Squat build to 1RM 230#

B. Wtd Chin passed vertical Plane Pull Up, buil dot 1RM body weight. :(

C. Heavy Farmer’s Carry, 70#- 1 x max carry timed: 2:05

D. FLR on Rings- 1 x max Hold 1:15

Wed

Bike 70'/ Run 15'
https://www.trainerroad.com/cycling/workouts/5476-devil-s-crag
https://www.trainerroad.com/cycling/rides/3597274-devil-s-crag
2 mile run after. 16:30. 8:15 average pace

Thursday

Swim #2 2500
WU: 300
MS1: 5x400 steady effort
CD: 200
2000 yards in 40min

+

Lunch

A1. Front Rack RFE Split Squat @ 3010, build to 5RM/leg 125#

A2. Seated DB Press- build to 10RM 35's

B. Weighted Back Extensions, 4 x 12 reps, rest 90 sec 15lbs

C. Side Plank w/ Rotation, 4 x 10/side, rest as needed

Fri

Run 45’
10’@Z1
10’@Z2
10’@Z1
10’@Z2
Remainder Easy
4.85 miles in 45 min. 9:17 ave pace

Sat

Ride

April 4-9

Monday:
40' Run 15' @Z1 
5 x 1'(1') @Z5 
5' @Z1 
5 x 1'(1') @Z5 
 Remainder easy.
4.34 miles in 40 min. 9:13 ave. pace. 
Z1 is killing me

Tuesday

A. Front Squat to 18” box (tan box), 8 x 3, rest 30 sec @ 165#, focus on fast drive off ok

B. Kip to Negative, 8 x 3 reps, rest 30 sec ok

C1. Heavy Farmer’s Carry, 5 x 40 sec, rest as needed 79's

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

Swim
2000 yards in 39:22

Wed

Bike 60'/Run 20'
https://www.trainerroad.com/cycling/workouts/139278-bird-1

https://www.trainerroad.com/cycling/rides/3544597-bird-1
2.31 miles in 20 min. 8:40 pace

Thursday

Swim

+

Lunch

A1. DB Step Ups, 5 x 12 steps, rest 30 sec

A2. Single Arm DB Bench Press, 5 x 6-8/arm, rest 2 min

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

C. Side Plank w/ Rotation, 3 x 10/side, rest as needed

Fri

Run 45’
10’@Z1
10’@Z2
10’@Z1
10’@Z2
Remainder Easy

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.