10.9.19

Energy: 8

Soreness: minimal soreness, left hamstring/glute tightness

Sleep: 9hr + Sleep Quality: 10

Motivation: 9

Training Quality: 9

Prep:
Trunk stiffness- McGill Big 3
*3 sets of each by feel (long enough to ‘stimulate’ but not fatigue positions)
1. Curl up 
2. Bird Dog
3. Side plank
*https://youtu.be/7I6Xa0RdGKs
+
For 30 min @ conversational pace:
5 min ski
5 min bike
5 min row
x2
*Rest 2 min
For 20 min @ 70-75%
4 min ski
4 min bike
4 min row
4 min Trueform
*Rest 2 min
For 10 min @ 80-85% 
2 min ski
2 min bike
2 min row
2 min TF
2 min ski

^Was good, nothing super significant to note. If anything, this is the longest (time-wise) that I’ve spent on the Trueform. Body felt good throughout and felt like paces were good increases, I didn’t feel totally wiped by the end but felt like each round was more challenging. It was fun!