7/5/ - R - Session 1

2a, 60'. 2 rests. 1 every 20'. No longer then 2' each. 13468m, 147 watt, 19 SR. Rest shot the ave to crap.

12:00    2870    177    21
24:00    2495    117    18
36:00    2825    169    21
48:00    2508    118    19
60:00    2770    159    20

Bad. Didn't drink or eat right today. Muscles very sore from lifting. Abs, back, chest, legs. Data compromised. HR all over. ----- I'm slipping up. Losing focus & concentration in training. Eating terrible. Need to get off of vacation.

7/3 - T - Weights

10' erg. Warm up HR max 140
Bench Press: 4x20 @ 20kg +bar
Bench Pull: 3x40 @ 5kg
Squat: Jumpies, 4 every 10s, 6 minutes.
Core: 6 minutes of 6 second back ext. Crucifix: Circlesx5, reverse curl x5, pump up x5 repeat. Supermans: 3' 45s on 15s off.
10' on the cool down HR max 140

7/2 - M - Session 1

1a, 60'. 13921m, 162 watt, 20 SR.

12:00    2801    165    20
24:00    2804    165    20
36:00    2793    163    20
48:00    2759    158    21
60:00    2766    159    21

Today starts the new cycle. 1, lift, 2, lift, 3. Tomorrow will be my first time using the weights at the club. Bench pulls might turn into lifting free weights while lying on my chest on a bench. Went out consistent today, +10 watts on the last average watts of the same workout. Worked well. These mark the change in my workout plan from now on. 5x a week; 2 lifting sessions, 3 erging sessions. Consistent watts.