1/3/18 wt 198.2 Slept 7.0 hours 7-8/10 tired.

Jan-3 *high carb

14min Cyclical around the world @ EN1 (120-140 BPM)

(1min Row / 1min AB)

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EMOM For 33min 

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) @ 400-425W

Min-3 - 35sec Burpees to 6"" touch -7 for first 3 sets and last 2, 6 burpees for remainder

*record HR metrics for this entire training session

Max HR= 169,   Ave HR= 154

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14min Cyclical around the world @ EN1 (120-140 BPM)

(1min Row / 1min AB)

This definitely was a test for effort is a choice.Not so much for max output but more a commitment to 14 min, 33 min and 14 min. Proud of myself for hanging in after a long work day. Finished Workout at 9:40pm, my day started at 5:15 am. Proud of this effort.

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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

*http://media.dartmouth.edu/~healthed/p_muscle_relax.mp3

High Carb

P 165g  Carb 227g  F 55g