10/5
AB 10 min easy effort
done
+
AB 1 min @ 10 min TT target pace
(rest 1 min)
AB 2 min @ 10 min TT target pace
(rest 2 min)
AB 3 min @ 10 min TT target pace
(rest 3 min)
AB 4 min @ 10 min TT target pace
(rest 4 min)
AB 5 min @ 10 min TT target
Goal was to hold bt 325-350, I held 345-376 the majority of the time (not sure if this was on the easy bike or the average bikes). Only in the 4 min range did I dip to 330 and that made me aware I hit that in the 5 min but only for 1-2 seconds at a time. ( for my records 233.6 cals on AB BB0279) don’t think this is the easy bike but I kept a higher wattage than I anticipated so wanted some tracking and posting.
+
Easy decompression work for hips/hamstrings after the TD (assuming will still be a bit sore here)
Actually I’m not too sore. Only just a little, but nothing that I couldn’t get warmed up quickly
10/6
Ring MU – 6 sets of 3, rest 2 min, speed/quality focus
Didn’t plan on videoing any sets but after my first set felt so good, I thought I needed to be able to have video and see what was good and what needed fixing as opposed to just stating that they felt good today. I need to work on consistency from one rep to the next, but what was pretty awesome and you can see on some of the sets, is if the first one felt off, I was able to make the tweaks going into the 2nd and 3rd reps. Did a 7th (but only 6 on video) set because they felt good and wanted to work on faster turnover out of the dip
+
AMRAP 12 min
2,2,4,4,6,6….
Wallballs
Row cals
(goal of clearing the 20’s and getting well into 22’s)
22 wall ball + 2 row cals – reset the monitor to row from zero everytime, one I didn’t want to do complicated math and figured that would be how it was done in a competitive set up plus makes work on tightening up transitions. With resetting I made a mistake in the round of 14 where I hopped on the rower without hitting the reset so I wasted 5-6 seconds there on waiting to hit that and then waiting for the reset. I broke the wall ball in the set of 20 @ 14 in order to reset the rower then, don’t know if this saved anytime or not but thought it might be worth the risk especially since that was the round I needed to really hammer down on the rower. Was trying to hold upper 11’s…..I should’ve tried to hold a bit higher just to push the pace mostly because of so many transitions and knowing that resetting my own rower would take a few extra seconds.