2/2/18   Slept 6.5 hours, napped 60 min. Wt. 194.8   8/10

"Feb-2 *high carb

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

*record peak wattage  1030W, 1055W, 1045W

70% = 730W

On a 35min 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, dropped back in the progression -- I want to use this as a measuring stick to see how well you recovered from the deload

This felt good! I had not trouble maintaining the output. I'm looking forward to trying 15 sec again.

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) went better

A2. Star Plank from elbow - 3 x AMSAP ea side; rest as needed- Is this a side or prone side plank? I was unable to lift and hold the upper leg more than a few seconds doing a star side plank. I did version of both. :)

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)+
better

High Carb
P 156 g, Carb 195 g, F 60g