JEP Coaching Scholarship Report: Week 11

This was a relatively easy week, topped off with my first real race of the season at Cherry Pie.

Monday 1/31
Prescribed: Rest day
Actual: Rest day

Tuesday 2/1
Prescribed: WO1: Defiance Crossfit, WO2: Long Sprints (30 second)
Actual: WO1: Did "complex" lifting today - combination of power clean, hang squat cleans, and push jerks. WO2: Good sprints workout. Also 50min easy commute home.

Wednesday 2/2
Prescribed: WO1: 2 hour ride with 10min tempo efforts, WO2: Stretching
Actual: WO1: Did 90min with several tempo efforts on way to work, then 50min easy home after work. WO2: Stretched

Thursday 2/3
Prescribed: WO1: Defiance Crossfit, WO2: Active Recovery with HC progressions
Actual: WO1: Hard workout at Crossfit, did a whole bunch of different exercises (including pullups, pushups, squats, thrusters, box jumps, etc). WO2: 2x50min easy commute with some HC progressions.

Friday 2/4
Prescribed: WO1: Noon ride, WO2: Stretching
Actual: WO1: Worked through the Noon ride, didn't have time to ride later :-( WO2: Stretched

Saturday 2/5
Prescribed: WO1: 2 hour pre-race ride with various intervals, WO2: Stretching
Actual: WO1: Had a nice 2 hour ride with Andi, WO2: Stretched

Sunday 2/6
Prescribed: WO1: Race at Cherry Pie, WO2: Stretching
Actual: WO1: Had a great race at Cherry Pie - got 6th out of about 30 in the Women's 1/2/3. It was a good race! If you want to read my full race report, I'll be posting one soon. WO2: Stretched

Weekly Totals:
Prescribed: 13:20
Actual: 13:12

Thanks for reading!