Sweet Spot Base - Mid Volume Phase 2 - Week 4 + 80 Day Obsession Week 7
1/28/19 - M - OFF
1/29/19 - T - 80DO-D39-Booty + Mills (60 min; 77 TSS)
1/30/19 - W - 80DO-D40-Cardio Core + Pettit (60 min; 39 TSS)
1/31/19 - R - 80DO-D41-Total Body Core + Darwin (60 min; 79 TSS)
2/1/19 - F - 80DO-D42-Legs
2/2/19 - Sa - MaryAustin-1 (90 min; 115 TSS) + 80DO-D43-
AAA
2/3/19 - Su - Tallac+3 (120 min; 134 TSS) + 80DO-D44-Cardio Flow
Total Biking Time - 6:30 hours
Total Biking TSS - 444 TSS
Total 80DO Time - 5:05 hours
Total 80DO TSS - 98 TSS
Total Training Time - 11:35 hours (PR)
Total TSS - 542 TSS (PR)
Monday - OFF
Tuesday
Booty! 3x10, but this time you go through each series all three times before moving to the next series. So a true burnout on the moves.
Series 1 (Standing) - Squat to Hinge, Curtsy Lunge Lift, Rotating Back Side Lunge
Series 2 (Quad Ped) - Heel Press Up on Angle, Single-Leg Hamstring Curl, Bear Fire Hydrant
Series 3 (Weighted) - KB Swings, Sumo Hinge, Reverse Lunge
Series 4 (Floor Weighted) - Single-Leg Bridge, Press Up and Over, Camels
The bike workout was tough. It was 3 sets of 3x2-minute VO2max repeats each starting at 120% FTP and finishing at 110% FTP with 3-minute recoveries fall between intervals and 6-minute recoveries separate the sets.
Wednesday
Time for some Cardio Core! It was different than Phase 1. The focus was less jumping jacks and a whole lot of other cardio movements.
An easy bike workout.
Thursday
TBC at 3x10, but this time you go through each series all three times before moving to the next series. So a true burnout on the moves.
Series 1 (Shoulder) - Squat/Row/Twist/Row, Kneeling Lunge Clean & Press, Quad Ped Opposite Arm Knee Crunch
Series 2 (Chest) - Chest Press to Half Turkish Get-up, Spider Man Push-ups, Frog Sliders
Series 3 (Back) - "T" to Single-Leg Hip Hinge, Lat Pull Over w/ Leg Raise, Weighted Plank Hip Drop
Series 4 (Biceps) - Low Twisting Lunge Hammer Curl, Press Out to Curl, Weighted Standing Torso Rotation
Series 5 (Triceps) - Crab Position Tricep Dip to Sit Through, Alternating Skull Crusher with Bicycle Legs, French Twist
A pretty brutal workout of 4x10-minute intervals between 95-99% FTP with 3-minute recoveries between intervals.
Friday
Legs at 3x10, but this time you go through each series all three times before moving to the next series. So a true burnout on the moves.
Series 1 - Reverse Lunges, Reverse Slider Lunges
Series 2 - Weighted Goblet Squat, Modified Pistol on Sliders
Series 3 - Single-arm Weighted Curtsy, Curtsy Sliders
Series 4 - Sumo Squat, Sumo Heel on Sliders
Series 5 - Weighted Warrior 3, Hamstring Curls on Sliders
Saturday
This bike workout of 3 sets of 2x10-minute intervals consisting of 2-minute steps up from 92%-102% FTP and then back down again with rest between intervals at a quick minute while each recovery between sets of intervals is 5 minutes was too much for me. I almost made it all the way through, but I couldn't hold on during the last interval. Crossing past FTP still eludes me for any significant portion of time.
AAA at 3x10, but this time you go through each series all three times before moving to the next series. So a true burnout on the moves.
Series 1 - Bilateral Press, Alt Unilateral Press, Lateral Raise, Y, Lat Side Bend, Standing Weight Knee Drive, Loop Standing Donkey, Forearm Plank Jumping Jacks
Series 2 - Chest Press, Fly, Kickback in Plank, Tricep Pushup, Corkscrew, Teaser, 1st Pos. Bridge, Single Leg Bridge w/ Loop
Series 3 - Pullovers, Renegade Row, Curls, Turned Out Curls, Loop Scissor Twist, V Leg Raise, Narrow Bridge Clam, Straight Leg Curls
After the double workouts, I got cleaned up and ate breakfast. Then it was time to go try on some new shoes and gasp.... get to run again! Given the upcoming Disney trip I needed to find some running shoes so I'd be ready when I came back. The bad news was their treadmill was having issues. The good news was it was 30s outside and I had shorts and tank, so I was ready to go still. Honestly, I preferred the outside anyways. The main thing for me was no Saucony. So I tried on essentially every other shoe in the place that was relatively firm. Some felt right and others did not. The key point to me was that I was able to do some short running sprints down the sidewalk (maybe 400-600m at a time) without any issues. I ended up settling on the Brooks Launch and Levitate and for faster days the New Balance 1400. We'll see how the collection plays out. It just felt nice to run again. Soon.
Sunday
The bike workout was another doozy of 5x15-minute efforts spent in the Sweet Spot, 88-94% FTP, with 7-minute recoveries between intervals. I had to get up early to finish it because Steph had to work.
Went right into Cardio Flow 80DO right afterwards. Not an issue. Was actually able to get in 2.33 run throughs when the class got through 2. So while I was tired/sore from the bike workout, I still had more to give.
So that was the most training duration in a week, and by the data the highest "Fatigue" score yet of 85. Everything continues to hold in the "optimal" training zone. Going to take it up even higher next week before I back off for the Disney trip. Timing will be tight, but I'm thinking I can get some training in on Monday morning on the Boardwalk exercise bike EARLY in the morning. Not sure about Tues/Wed though (80DO will be fine because we shuffled those around). It was a well timed down week though.
