Wednesday

Run-----10 min warmup
10 x 800; 2 min rest between
3:14, 3:16, 3:35, 3:34, 3:47, 4:05,  4:03, 4:03, 4:05, 4:05
ran in the middle of the day which was probably a mistake....HOT!!! but only time I could fit it in

Tuesday

Bike----- 10min warmup; 10x1 hard, 1 easy + 10 @ 70%

Monday

AM-----missed swim
PM-----A1. RFE split squat @ 30x1 - 6/leg x 5; 30#DB; rest 20 sec
A2. strict pull ups @ 30x1 - 5 x 5; rest 2min

+
5 sets @ high effort
30 sec KB swings 44#
30 sec rest
30 sec row
30 sec rest
30 sec box jumps, 24" step down
30 sec rest
30 sec air dyne
30 sec rest

Saturday

10K race pace-----51.52

Friday

missed bike

Thursday

AM-----missed swim----way too cold

PM-----CF

A1. Press @ 30x3 - 3 x 10 reps 65# rest 20s(fairly easy, will bump up weight next time)

A2. Russian step ups w/ dbs 35# 3 x 8 each leg; 20s rest b/t each leg; rest 2min

B1. Back extensions @ 4022- 3 x 10; rest 20 s

B2. Hollow Hold - 3 x 45s; rest 20 s

B3. HS hold max hold x 3  60s; rest 60 sec

+

10 min AMRAP

3 strict pullups

5 burpees

10 KB swings, 44#

10 walking lunges

5 rounds (wasn't sure but think I need to add weight to walking lunges)(could've added weight to pull-ups or more reps)

Wednesday

Run-----10 min warmup; attempted sprints (cot, wet and raining outside) ended up going back inside and did some intervals on treadmill but nothing like sprints

Tuesday

Bike-----10 min warmup; 10 x 1min hard @90%, 1 min spin; 10 @ 70%

Monday

AM-----missed swim

PM-----CF
A1.  RFE split squat @30x1 - 8/leg x 5 rest; 20 sec 25# first two sets, 15# last three
A2.  strict pullups @30x1 - 5 x 5 rest 2 min
+
5 sets @ high effort
30s wall ball, 20#
30s rest
30s air dyne
30s rest
30s jump rope
30s rest
30s row
30s rest

Saturday

5m TT-----38:22

Friday

Bike-----1:30 TT----rainy day, inside on bike(yuck)-----26.3 miles

Thursday

AM-----swim----300m drills, 5x25m sprints 10s rest, 5x250m 1m rest, 300m cool

PM-----CF
A1. press @ 30x3 - 3x10 65# rest :20
A2. russian step ups DB 3x10/leg 20" box @ 25 DB rest :20 b/t leg then rest 2 m

B1.  back extensions @ 4022, 3x10-12 rest :20, 12 -12- 10
B2.  hollow hold 3x30-45s, rest :60, 45-45-33
+
8min AMRAP
5 ring rows
10 wtd sit ups w/ 15# ball
10 box jumps, step down 20"
6 + 5

Tuesday

Bike-----10 min warmup-----7x3:00 min hard with 3:00 min rest between

Monday

AM-----missed swim
PM-----CF testing and workout

Saturday

400m repeats with 60s rest between stopping when time falls 3s. no more than 10 sets (85%)
times were 1:24, 1:27, 1:25, 1:30, 1:27, then 1:36
hard to gauge what 85% is when you haven't really sprinted a 400!! haha!
glad there was no video...I imagine it looked pretty ugly

Friday

10 mile bike for time-----on trainer----31:42

Thursday

50 m swim every minute----20m pool however----completed 40m x14 until failed to get within the minute

Wednesday

5k run-----23:42