January 19, 2026

Daily score: 5 (just smoked from lots of stress)

Day 9- Mikko's Triangle Prep

Warm-Up:
2-3 sets:
30 sec Echo bike
30 sec Row
30 sec Ski
Rest 30-90 sec
*Increase pace each set near target working paces

X3

+
Isolated machine build
30 sec Echo @ target effort
30 sec Echo @ initial test pace or slightly slower
30 sec Echo @ target effort
30 sec Rest x 5 sets

16/14/16 cals/min

122 cals total

+
30 sec Row @ target effort
30 sec Row @ initial test pace or slightly slower
30 sec Row @ target effort
30 sec Rest x 5 sets

1000s/900s/1000s cals/hr

121 cals total

+
30 sec Ski @ target effort
30 sec Ski @ initial test pace or slightly slower
30 sec Ski @ target effort
30 sec Rest x 5 setsLower body 

850/750/850 cals/hr

105 cals total

To say I’ve had a lot going on would be an understatement.  I had a patient code and die on Friday, first dressage horse show on the weekend, and then Monday/Tuesday I was doing deposition stuff with lawyers for a different case that I had given a break in.  I am finally on the other side of all that.  I did get this workout in despite feeling spent, I knew I needed to move.  Hitting the targets did feel harder than last week but overall I felt way better after.  Also, want to share the huge success: I rode for hours over the weekend (On my horse) and my body handled it so well!  A little inflammation in the left hip but not bad and low back is perfect.  Progress!