Swim: 5min on, 2 1/2min off, 6min on, 3min off, 7min on. Record distance for each interval.
Bike: Time Trial 25mi Max Effort!!
Wednesday, November 30, 2011
Tuesday, November 29, 2011
November 28 - December 4
Swim: 5min on, 2 1/2min off, 6min on, 3min off, 7min on. Record distance for each interval.
Bike: Time Trial 25mi Max Effort!!
Bike: Time Trial 25mi Max Effort!!
Monday, November 28, 2011
November 28- December 4
Swim: 5min on, 2 1/2min off, 6min on, 3min off, 7min on. Record distance for each interval.
Bike: Time Trial 25mi Max Effort!!
Bike: Time Trial 25mi Max Effort!!
Sunday, November 27, 2011
November 21-27
Bike: 3x (1/4mi + 1/2mi + 1mi). Rest the time it takes to complete each interval.
5x2mi. Spin/rest 4min. Hold each interval within 3-5sec of fastest.
Swim: Time Trial - 800m Max Effort!
5x2mi. Spin/rest 4min. Hold each interval within 3-5sec of fastest.
Swim: Time Trial - 800m Max Effort!
Saturday, November 26, 2011
November 21-27
Bike: 3x (1/4mi + 1/2mi + 1mi). Rest the time it takes to complete each interval.
5x2mi. Spin/rest 4min. Hold each interval within 3-5sec of fastest.
Swim: Time Trial - 800m Max Effort!
5x2mi. Spin/rest 4min. Hold each interval within 3-5sec of fastest.
Swim: Time Trial - 800m Max Effort!
Friday, November 25, 2011
November 21-27
Bike: 3x (1/4mi + 1/2mi + 1mi). Rest the time it takes to complete each interval.
5x2mi. Spin/rest 4min. Hold each interval within 3-5sec of fastest.
Swim: Time Trial - 800m Max Effort!
5x2mi. Spin/rest 4min. Hold each interval within 3-5sec of fastest.
Swim: Time Trial - 800m Max Effort!
Thursday, November 24, 2011
November 21-27
Bike: 3x (1/4mi + 1/2mi + 1mi). Rest the time it takes to complete each interval.
5x2mi. Spin/rest 4min. Hold each interval within 3-5sec of fastest.
Swim: Time Trial - 800m Max Effort!
5x2mi. Spin/rest 4min. Hold each interval within 3-5sec of fastest.
Swim: Time Trial - 800m Max Effort!
Wednesday, November 23, 2011
November 21-27
Bike: 3x (1/4mi + 1/2mi + 1mi). Rest the time it takes to complete each interval.
5x2mi. Spin/rest 4min. Hold each interval within 3-5sec of fastest.
Swim: Time Trial - 800m Max Effort!
5x2mi. Spin/rest 4min. Hold each interval within 3-5sec of fastest.
Swim: Time Trial - 800m Max Effort!
Tuesday, November 22, 2011
November 21-27
Bike: 3x (1/4mi + 1/2mi + 1mi). Rest the time it takes to complete each interval.
5x2mi. Spin/rest 4min. Hold each interval within 3-5sec of fastest.
Swim: Time Trial - 800m Max Effort!
5x2mi. Spin/rest 4min. Hold each interval within 3-5sec of fastest.
Swim: Time Trial - 800m Max Effort!
Monday, November 21, 2011
November 21-27
Bike: 3x (1/4mi + 1/2mi + 1mi). Rest the time it takes to complete each interval.
5x2mi. Spin/rest 4min. Hold each interval within 3-5sec of fastest.
Swim: Time Trial - 800m Max Effort!
5x2mi. Spin/rest 4min. Hold each interval within 3-5sec of fastest.
Swim: Time Trial - 800m Max Effort!
Sunday, November 20, 2011
November 14 through 20
Bike: 6x 1k with 1min spin or rest keeping all intervals within 2-3sec of fastest.
20miles @ 85% of 20mile TT pace
Swim: 400m Time Trial
20miles @ 85% of 20mile TT pace
Swim: 400m Time Trial
Saturday, November 19, 2011
November 14 through 20
Bike: 6x 1k with 1min spin or rest keeping all intervals within 2-3sec of fastest.
20miles @ 85% of 20mile TT pace
Swim: 400m Time Trial
20miles @ 85% of 20mile TT pace
Swim: 400m Time Trial
Friday, November 18, 2011
November 14 through 20
Bike: 6x 1k with 1min spin or rest keeping all intervals within 2-3sec of fastest.
20miles @ 85% of 20mile TT pace
Swim: 400m Time Trial
20miles @ 85% of 20mile TT pace
Swim: 400m Time Trial
Thursday, November 17, 2011
November 14 through 20
Bike: 6x 1k with 1min spin or rest keeping all intervals within 2-3sec of fastest.
20miles @ 85% of 20mile TT pace
Swim: 400m Time Trial
20miles @ 85% of 20mile TT pace
Swim: 400m Time Trial
Wednesday, November 16, 2011
November 14 through 20
Bike: 6x 1k with 1min spin or rest keeping all intervals within 2-3sec of fastest.
20miles @ 85% of 20mile TT pace
Swim: 400m Time Trial
20miles @ 85% of 20mile TT pace
Swim: 400m Time Trial
Tuesday, November 15, 2011
November 14 through 20
Bike: 6x 1k with 1min spin or rest keeping all intervals within 2-3sec of fastest.
20miles @ 85% of 20mile TT pace
Swim: 400m Time Trial
20miles @ 85% of 20mile TT pace
Swim: 400m Time Trial
Monday, November 14, 2011
November 14 through 20
Bike: 6x 1k with 1min spin or rest keeping all intervals within 2-3sec of fastest.
20miles @ 85% of 20mile TT pace
Swim: 400m Time Trial
20miles @ 85% of 20mile TT pace
Swim: 400m Time Trial
Sunday, November 13, 2011
November 7 through 13
Bike: 20mile Time Trial
9x 1min on/1min off. Record distance each interval.
Swim: 6x 1min on/1min off. Record distance each interval.
9x 1min on/1min off. Record distance each interval.
Swim: 6x 1min on/1min off. Record distance each interval.
Saturday, November 12, 2011
November 7 through 13
Bike: 20mile Time Trial
9x 1min on/1min off. Record distance each interval.
Swim: 6x 1min on/1min off. Record distance each interval.
9x 1min on/1min off. Record distance each interval.
Swim: 6x 1min on/1min off. Record distance each interval.
Friday, November 11, 2011
November 7 through 13
Bike: 20mile Time Trial
9x 1min on/1min off. Record distance each interval.
Swim: 6x 1min on/1min off. Record distance each interval.
9x 1min on/1min off. Record distance each interval.
Swim: 6x 1min on/1min off. Record distance each interval.
Thursday, November 10, 2011
November 7 through 13
Bike: 20mile Time Trial
9x 1min on/1min off. Record distance each interval.
Swim: 6x 1min on/1min off. Record distance each interval.
9x 1min on/1min off. Record distance each interval.
Swim: 6x 1min on/1min off. Record distance each interval.
Wednesday, November 9, 2011
November 7 through 13
Bike: 20mile Time Trial
9x 1min on/1min off. Record distance each interval.
Swim: 6x 1min on/1min off. Record distance each interval.
9x 1min on/1min off. Record distance each interval.
Swim: 6x 1min on/1min off. Record distance each interval.
Tuesday, November 8, 2011
November 7 through 13
Bike: 20mile Time Trial
9x 1min on/1min off. Record distance each interval.
Swim: 6x 1min on/1min off. Record distance each interval.
9x 1min on/1min off. Record distance each interval.
Swim: 6x 1min on/1min off. Record distance each interval.
Monday, November 7, 2011
Week of November 7 through 13
Bike: 20mile Time Trial
9x 1min on/1min off. Record distance each interval.
Swim: 6x 1min on/1min off. Record distance each interval.
9x 1min on/1min off. Record distance each interval.
Swim: 6x 1min on/1min off. Record distance each interval.
Sunday, November 6, 2011
Week of October 31 through November 6
Bike: 30minutes cover as much distance as possible. Record total distance.
Bike: 3x5miles with 2mile active recovery time between. Record distance for all 3 intervals.
Swim: 4x250m with 3x the time it takes to complete each 250m for recovery. Record times for each interval.
scheduled
Bike: 3x5miles with 2mile active recovery time between. Record distance for all 3 intervals.
Swim: 4x250m with 3x the time it takes to complete each 250m for recovery. Record times for each interval.
scheduled
Saturday, November 5, 2011
Week of October 31 through November 6
Bike: 30minutes cover as much distance as possible. Record total distance.
Bike: 3x5miles with 2mile active recovery time between. Record distance for all 3 intervals.
Swim: 4x250m with 3x the time it takes to complete each 250m for recovery. Record times for each interval.
scheduled
Bike: 3x5miles with 2mile active recovery time between. Record distance for all 3 intervals.
Swim: 4x250m with 3x the time it takes to complete each 250m for recovery. Record times for each interval.
scheduled
Friday, November 4, 2011
Week of October 31 through November 6
Bike: 30minutes cover as much distance as possible. Record total distance.
Bike: 3x5miles with 2mile active recovery time between. Record distance for all 3 intervals.
Swim: 4x250m with 3x the time it takes to complete each 250m for recovery. Record times for each interval.
scheduled
Bike: 3x5miles with 2mile active recovery time between. Record distance for all 3 intervals.
Swim: 4x250m with 3x the time it takes to complete each 250m for recovery. Record times for each interval.
scheduled
Thursday, November 3, 2011
Week of October 31 through November 6
Bike: 30minutes cover as much distance as possible. Record total distance.
Bike: 3x5miles with 2mile active recovery time between. Record distance for all 3 intervals.
Swim: 4x250m with 3x the time it takes to complete each 250m for recovery. Record times for each interval.
scheduled
Bike: 3x5miles with 2mile active recovery time between. Record distance for all 3 intervals.
Swim: 4x250m with 3x the time it takes to complete each 250m for recovery. Record times for each interval.
scheduled
Wednesday, November 2, 2011
Week of October 31 through November 6
Bike: 30minutes cover as much distance as possible. Record total distance.
Bike: 3x5miles with 2mile active recovery time between. Record distance for all 3 intervals.
Swim: 4x250m with 3x the time it takes to complete each 250m for recovery. Record times for each interval.
scheduled
Bike: 3x5miles with 2mile active recovery time between. Record distance for all 3 intervals.
Swim: 4x250m with 3x the time it takes to complete each 250m for recovery. Record times for each interval.
scheduled
Tuesday, November 1, 2011
Week of October 31 through November 6
Bike: 30minutes cover as much distance as possible. Record total distance.
Bike: 3x5miles with 2mile active recovery time between. Record distance for all 3 intervals.
Swim: 4x250m with 3x the time it takes to complete each 250m for recovery. Record times for each interval.
scheduled
Bike: 3x5miles with 2mile active recovery time between. Record distance for all 3 intervals.
Swim: 4x250m with 3x the time it takes to complete each 250m for recovery. Record times for each interval.
scheduled
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