Feb-16 *high carb (repeat missed session)
AB - 3 x 10sec @ 100% effort; rest to full recovery
*record peak wattage
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On a 40min Running Clock
AB - for 5sec shorter than longest interval you successfully completed during step test @ 70% of peak wattage (i.e. if you completed 20sec last week, then perform 15sec intervals here)
60sec Rest
*end the workout if you can no-longer hit target wattage or if you can no-long maintain target wattage for full duration
*note, droped back in the progression -- I want to use this as a measuring stick to see how well you recovered from the deload
Ugh- I ended the workout after 9 minutes. Could not hold wattage for full 10 s.
I think the stress of the past 2 weeks has been detrimental. This past week I've been sleeping at my mom's with a really crazy schedule. I have been trying to eat enough. I have been charting my food,so at least feel good about that. :)
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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)
These were more difficult too. It was an overall tough workout.
P 145 g, C 215 , F 61g
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