1/19/17 Slept 6 hours, my wife had to leave for airport at 3:30 am-so interrupted sleep. Wt. 196.2

7-8/10. Feeling fatigued. Napped 120 min in afternoon.

Jan-19 *high carb

AB - 3 x 10sec @ 100% effort; rest to full recovery

*record peak wattage 70%= 730W

+

***only progress if you were able to complete all 35min successfully last week

On a 30min Running Clock

AB - @ duration of longest interval you successfully completed during initial test @ 70% of peak wattage (i.e. if you completed 20sec during test, then perform 20sec intervals here) upped to 15 sec from 10 sec

70sec Rest

*end the workout if you can no-longer hit target wattage or if you can no-long maintain target wattage for full duration I ended the work out after 9:00 min. I could not hold 730W for 15 sec, could make 12 sec. Felt mentally engaged but no power. Ugh. Finished the workout and napped another 60 min. I'll focus on recovery and the next opportunity.

+

Relaxation Breathing - 10min: lying flat on your back w/ feet elevated on bench & hands on belly -- breathe with deep diaphragmatic inahales through nose, and slow full exhales through mouth -- with each breath try to relax into the ground as much as possible

+

Trunk

A1. Single-leg / Single-arm Plank Hold - 3 - AMSAP +5sec of shaking; rest as needed (dig into the fatigue a little more than previous weeks)

A2. Star Plank from elbow - 3 x AMSAP ea side; rest as needed

A3. Table Hold w/ alternating leg lift- 3 x 8-10 slow / controlled alt reps; rest as needed (create as much shoulder extension as possible)" "Jan-20 *low carb

Self-directed reocvery work

(flow should be: easy cyclical -> movement -> breathing)

High carb

P 145 g, C 234 g, F 78 g