Training Feb 11-15

11th

PM only

Run 200 m @ 80%

15 chin ups unbroken

rest same as work time per set - 5 sets

1:29, 1;26, 1:22, 1:21, 1:19. All pullups BF. Last 5-6 reps felt more challenging each set. 

+

Row 200 m @ 80%

10 burpees (work on breathing and effort)

rest same as work time per set - 5 sets

1:23, 1:19, 1:17, 1:17, 1:14. Felt tough to move fast in burpees

12th:

10AM

AD 30 min @ Z1

10 min 103 cals, 15 160 cals, 20 min 216 cals, 30 min 324 cals Watts 120-160 throughout.  Felt good. 

11:30 AMPM

A. back squat - 80% 1RM - 2 reps every 90 sec for 8 sets All done at 175lbs felt solid & smooth. 

B. rope ascent - 15 for time - 12-15' 5 in 1:15, 4:33 for 15. felt good. 

C. pHSPU - as many sets of 2 unbroken in 6 min - 8" deficit 6 sets in first 3 minutes. Missed 2nd rep  of 10th set with about 45s to go. got 1 more set before time for total of 10 sets completed.  Felt like had too much left at end despite the miss.  

+ 

70 min hike

13th:

8AM

10 min @ 90%:

5 HPC - 95#

25 m HS walk

30 DU's unbroken

1 rnd in ~5 min, 2 Rnd ~3:20 + Pwr cleans and ~15' of HS walk 

(rest 5 min)

10 min @ 90%:

row 250 m

10 burpee jumping pull ups

3 + ~100m row 

1030AMPM

10 min @ 90% aer:

6 KBS - 2pd

6 ring dips

6 box jumps - 24"

8 + 6 swings

(rest 5 min)

10 min @ 90% aer:

5 DL - 95#

5 PP - 95#

run 200 m

6 Rnds in 10:30 

+

45 min hike

14th off

90 min hike

15th

AM

row 500 m in 1:59

rest 2:30 x 6

1. 1:59.8

2. 2:00.0

3. 2:02.4

Rested 5-6 minutes

4. 2:01.8 Was holding 1:59/2:00 for first 4 min or so and then fell off last 100m especially the last 50m fell off to 2:04-2:06

Sat down on the rower for a 5th and legs just felt dead and like I have no juice so called it.  

Have not tracked my food all week which knowing my tendencies means I potentially haven't been eating enough.  Had two slices of breakfast ham and a red potato (bag said ~25g CHO per potato) this am about 2 hrs before row. Otherwise sleep has been good...early to bed & early to rise all week & overall emotional levels better than in months to years, as I'm finding a good balance with work/training & home life.  General energy levels have felt good, but legs just feel dead even now and it's been 20+ minutes since I stopped.  Going to have a double scoop of Refuel and spin on the bike for about 20 minutes to shake the legs out.