1/5/18 Slept 7 hours, napped 50 min. wt 198.0. 7-8/10

Jan-5 *high carb

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

*record peak wattage.  Warmed up fr 5 min. It was tough to get to 1000-1050. Ave was 860 W  70% was 600W. During workout maintained 800-850 W. It was more of challenge to work at 700-730 W. Kind of crazy. 

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On a 35min Running Clock

AB - for 5sec shorter than longest interval you successfully completed last week @ 70% of peak wattage (i.e. if you completed 20sec last week, then perform 15sec intervals here)

60sec Rest

10 sec intervals at 800-840 W ( this was about 80% of my max today- kind of weird) for 35 min. Felt better than last week.:)

*end the workout if you can no-longer hit target wattage or if you can no-long maintain target wattage for full duration

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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

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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)

It was a good day!

High Carb

P 171g  Carb 231g  F 55