October 5, 2019

SATURDAY 10 AM

CYCLING (velodrome; 40 miles)

100 laps – 105” gear
20 min recovery; gear change
75 laps – 101” gear
20 min recovery
25 laps

NOTE:

This was a fundraiser.
2nd 100 Laps averaged 22.5 mph 255 watts
Didn’t measure the first 100 laps – estimate – 23 mph 265 watts
Headwind on corner 4

October 4, 2019

FRIDAY  4PM

CYCLING (trainer; 66 mins)

Warm up
 – 15 min @ 3 – 5 RPE
 60-100 rpm

15.0 sec @ 6 – 8 RPE – 135-200 rpm 
Ramp up to and hold 135 rpm+ for 15 seconds. Try and increase while staying steady. In a small gear.

Recovery 10 min @ 6 – 7 RPE

Repeat 15 second and 10 min intervals x four

Cool Down – 10 min @ 3 – 5 RPE

NOTE:

20 mins peak watts for 2019 – 195 watts

September 28, 2019

SATURDAY 1100 AM

WARMUP  (2 rounds)
DB RDL x 12r x 25 lbs dbs
Jump squat x 5r
Box jump/depth jump x 3r –24” box

DYNAMIC EFFORT SQUAT
135 lbs x 10r w/u
75% – 230 lbs x 5r x 5s (2 min recovery)

DYNAMIC EFFORT DEADLIFT
225 lbs x 1r – clean grip
315 x 1r
97% – 370 x 1r x 1s
85% – 335 x 2r x 4s
300 lbs x 3r x 5s- (2 min recovery)

WEIGHTED BOX JUMP + DEPTH JUMP
1r x – 25 lbs – 24” box (1 rep immediately after each squat & deadlift set)

HYPERTROPHY CIRCUIT (2 rounds)
Single Leg Extension – 25r each leg – 10 lbs
Single Leg Curl – 25r each leg – 10 lbs

NOTE:
AM Body weight – 171.5 lbs

September 25, 2019

WEDNESDAY 2PM

Pull-ups- 1s x 24r

WEDNESDAY 5PM

CYCLING (velodrome; A category – 12 riders; 100” gear)
1 hour warmup
Marymoor crawl (1 Lap sprint from track stand) – 8th
10 lap Split Scratch – 6th
Unknown distance/sprints – 7th

NOTE:

  • AM Body weight – 174 lbs 12% bf
  • Final races of 2019 season
  • I’m putting out more power than earlier in the season. I’m curious what a better structured and focused off season will produce next season.
  • Areas to improve: power, top speed, cadence.