Sweet Spot Base - Mid Volume Phase 2 - Week 5 (Peak Week) + 80 Day Obsession Week 8 (End of Phase 2)
2/4/19 - M - OFF
2/5/19 - T - 80DO-D45-Booty + Spencer+2 (60 min; 84 TSS)
2/6/19 - W - 80DO-D46-Cardio Core + Pettit (60 min; 39 TSS)
2/7/19 - R - 80DO-D47-Total Body Core + Lamarck (60 min; 84 TSS)
2/8/19 - F - 80DO-D48-Legs
2/9/19 - Sa - Leconte (90 min; 123 TSS) + 80DO-D49-
AAA
2/10/19 - Su - Wright Peak-1 (120 min; 143 TSS) + 80DO-D50-Cardio Flow
Total Biking Time - 6:30 hours
Total Biking TSS - 473 TSS
Total 80DO Time - 5:02 hours
Total 80DO TSS - 106 TSS
Total Training Time - 11:32 hours
Total TSS - 579 TSS (PR)
Monday
First day that I actually felt some fatigue lingering from the workouts. It was nice to have that feeling again.
Tuesday
Here comes the peak week of training thus far!
Booty! 2x15, 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 a 6x3-minute VO2max repeats at 120% FTP with 4-minute recoveries between intervals. This seemed like a big step up from last week. But I was able to pull it off.
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 2x15, 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
The bike workout was a 4x10-minute intervals set right at FTP and the active recoveries between intervals are each 2 minutes long. Another beast of a bike workout. But I survived!
Friday
Legs at 2x15, 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
Got some sleep in. Another challenging bike workout. I've struggled with over/unders since I've started using TrainerRoad. This was 3 sets of 2x10-minute criss-cross intervals where 2-minute valleys between 95-99% FTP alternate with 30-second surges between 105-110% FTP. Each interval criss-crosses my FTP never straying far from it until the brief, 1-minute recoveries within each set or the 5-minute recovery segments between sets. Been a while since I completed an over/under with no adjustments and no breaks. I definitely feel stronger than ever now.
AAA at 2x15, 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
Sunday
The peak of the cycling workouts. The plan is to wake up at 3:45am so that I can get the workout finished before we've got to leave for the airport because we're off to Disney World! The bike workout is a
3x30-minute intervals at 90% FTP with with brief, 30- to 60-second intermediate recoveries during each long interval. It has 5-minute recoveries between intervals.
Will go right into Cardio Flow 80DO right afterwards.
This brought the end of Phase 2 of 80DO as well. Which means it's time for measurements!
Chest, arms, thighs, waist are all essentially the same. The big mover was my problem area, my hips (at least where I measure them across the belly button). I've now dropped 2.75 inches off my hip area. I'd say that's pretty awesome given I've only dropped 0.8 pounds in the same timeframe. 80DO Phase 2 is based on building strength. That's an undoubted success in my book. In Week 1 of 80DO Phase 2, I was doing 8 pounds on most workouts. But here in Week 4 of Phase 2, I was able to do use 12/15 pound weights on almost all the workouts. The tricep curl in plank went from 5 pounds to 12 pounds in only 4 weeks. But here's the big one. For those who have been following along for a long time will remember how I use to do the UNC B-ball medicine ball routine 1-2 times per week. I would use a 6-8 pound medicine ball. Well we had to clear out my SILs basement and we got the medicine ball back. I picked it up and it felt like a basketball or an inflated balloon. It felt so crazy light. Sometimes it's hard to see the forest through the trees, but when I picked that medicine ball up it was like, "yea, this is working".
Off to Disney World to celebrate G's birthday!
