May 7, 2019

TUESDAY– 4AM

CIRCUIT x 4 (+ 32 lbs weight vest)
Push up – 10reps
Pull up – 5r
Split Squat – 120 lbs x 5r
Single leg RDL – 24 kg x 10r (5/5)
Chin up – 5r
Push press – 120 lbs x 5r
Ab wheel x 8r

1.5 mile weighted walk

NOTE

  • AM body weight 174 lbs
  • Day 15 – 15% to 10% body fat program
  • + 4 lb increase on the weighted vest

TUESDAY – 7 PM

CYCLING  (track)
1.5 lap – 44.44 secs
6 lap – 2:51.22
Team sprint – 1:17.00

NOTE

  • My 1.5 lap time has improved less than 2 seconds since early last year, while my six lap time has improved 25 seconds.  I’m obviously lacking in starting technique or early acceleration which is probably holding me back in both events (as well as the flying 200).   If I want to cut another 5 seconds out this season I need some technical coaching.
  • Tonight I took 6 seconds off my 6 lap time and 1/4 second off my 1.5 lap time.   My goal by end of season was 8 seconds lower in the 6 lap and under 40 seconds for the 1.5 lap.     With a 98″ gear I was over-geared for these events.

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