Jan-10 *high carb
14min Cyclical around the world @ EN1 (120-140 BPM)
(1min Row / 1min AB)
+
EMOM For 33-36min
Min-1 - 35sec Row @ 90% effort (pacing should be about what is sustainable for a 1k time trial) 1:48-1:50
Min-2 - 35sec AB @ 90% effort (pacing should be about what is sustainable for a 5min time trial) 390-425W
Min-3 - 35sec Burpees to 6"" touch 6-7 per round
*record HR metrics for this entire training session
HR- Ave 148 Max 165 ( last week: ave = 154, max = 169). It felt like my effort was equal to last week's. It went better than last week!
+
14min Cyclical around the world @ EN1 (120-140 BPM)
(1min Row / 1min AB)
+
A. Full-body Soft-tissue / Release Work - (2-3min each segment working from ground up)
feet / calves / tib-anterior / ham / glute / quad / psoas / oblique / diaphragm / upper back / pec / lat / trap
B. Progressive Muscular Relaxation - 30min
High Carb
P 147 g, C 215 g, F 72g ( too high)
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