JEP Coaching Scholarship Report: Week 5

I had some time off of work this week so that meant I got to do a few more hours on the bike, as well as getting plenty of sleep. Focus was on time in the aerobars and longer rides. Spent a lot of time in the saddle and tried not to get rained on.

Monday 12/20
Prescribed: Day off
Actual: Day off

Tuesday 12/21
Prescribed: WO1: Defiance Crossfit, WO2: 90min endurance in aerobars
Actual: WO1: Good lifting at Defiance Crossfit, WO2: Had to split this due to work and time constraints, rode 50min to work on road bike, then in the afternoon rode another 50min in aerobars.

Wednesday 12/22
Prescribed: WO1: 2 hours with several 10min z3 efforts, WO2: Stretching
Actual: WO1: Joined SportVelo Wednesday ride for a 2.5 hour ride, WO2: Stretched

Thursday 12/23
Prescribed: WO1: Defiance Crossfit, WO2: 90min endurance in aerobars
Actual: WO1: Good lifting at Defiance Crossfit, WO2: 90min in aerobars with Andi, nice and easy after lifting

Friday 12/24
Prescribed: WO1: 3 hours Tempo "as you feel", WO2: Stretching
Actual: WO2: Did a nice 3 hour tempo ride with Dan and Andi, WO2: Stretched

Saturday 12/25
Prescribed: WO1: 3 hour ride with 10min z3 efforts OR 3 hours indoors, WO2: Stretching, WO3: "Holiday"
Actual: Although it was Christmas, I did manage to do a 90min ride before the rain started, but once I got back from that I didn't have the motivation to finish another 90min on the rollers, so I continued on to WO3 and enjoyed my holiday. WO2: Did stretch, felt good.

Sunday 12/26
Prescribed: WO1: 3 hour ride with 10min z3 efforts OR 3 hours indoors, WO2: Stretching
Actual: WO1: Had a nice 3 hour ride which included climbing OLH for the first time in a while (I've done a lot of flat rides to avoid descending on wet roads). WO2: Stretched.

Weekly Totals
Prescribed: 17:50
Actual: 17:01


Thanks for reading!