January 28, 20267

Daily score: 7

Day 13 - 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
+
Isolated machine build, gears
40 sec Echo @ target effort
40 sec Echo @ initial test pace or slightly slower
40 sec Echo @ target effort
30 sec Rest x 5 sets

16/14/16 cal/min goal

146 cals total

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

1000/900/1000’s cals/hr goal

31/30/29/28/28 cals

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

850/750/850 cals/hr goal

27/24/23/23/23 cals

I did this after work which is a different time of day for me to workout but I felt good going into it.  I could NOT hold my paces though.  I fell off pace on the 3rd round on the bike, pretty big drop, felt like I was pedaling through sand.  I rallied a bit for round 4/5 but not back up to round 1/2’s output.  Started at 16/14/16 flagged to 15/13/15 if I had to estimate.  Same on rower but more of a slow decline.  Slow decline on ski too.  This felt harder than the test.  Definitely made me hungry for dinner.  Thanks!