Swim: 6x100m with 2x the recovery (recovery is 2x the time it takes to complete the interval)
Bike: 9-12 x 1min on/1min off
8-10 x 1mile with 1min recovery
Tuesday, January 31, 2012
Monday, January 30, 2012
Januray 30 through February 5, 2012
Swim: 6x100m with 2x the recovery (recovery is 2x the time it takes to complete the interval)
Bike: 9-12 x 1min on/1min off
8-10 x 1mile with 1min recovery
Bike: 9-12 x 1min on/1min off
8-10 x 1mile with 1min recovery
Sunday, January 29, 2012
Januray 23 through 29, 2012
Swim: 2x10min recovering 5min
Bike: Tempo 20miles with first 5mi at 85%, last 5mi at 95%
3x4mi with 1min recovery
Bike: Tempo 20miles with first 5mi at 85%, last 5mi at 95%
3x4mi with 1min recovery
Saturday, January 28, 2012
Januray 23 through 29, 2012
Swim: 2x10min recovering 5min
Bike: Tempo 20miles with first 5mi at 85%, last 5mi at 95%
3x4mi with 1min recovery
Bike: Tempo 20miles with first 5mi at 85%, last 5mi at 95%
3x4mi with 1min recovery
Friday, January 27, 2012
Januray 23 through 29, 2012
Swim: 2x10min recovering 5min
Bike: Tempo 20miles with first 5mi at 85%, last 5mi at 95%
3x4mi with 1min recovery
Bike: Tempo 20miles with first 5mi at 85%, last 5mi at 95%
3x4mi with 1min recovery
Thursday, January 26, 2012
Januray 23 through 29, 2012
Swim: 2x10min recovering 5min
Bike: Tempo 20miles with first 5mi at 85%, last 5mi at 95%
3x4mi with 1min recovery
Bike: Tempo 20miles with first 5mi at 85%, last 5mi at 95%
3x4mi with 1min recovery
Wednesday, January 25, 2012
Januray 23 through 29, 2012
Swim: 2x10min recovering 5min
Bike: Tempo 20miles with first 5mi at 85%, last 5mi at 95%
3x4mi with 1min recovery
Bike: Tempo 20miles with first 5mi at 85%, last 5mi at 95%
3x4mi with 1min recovery
Tuesday, January 24, 2012
Januray 23 through 29, 2012
Swim: 2x10min recovering 5min
Bike: Tempo 20miles with first 5mi at 85%, last 5mi at 95%
3x4mi with 1min recovery
Bike: Tempo 20miles with first 5mi at 85%, last 5mi at 95%
3x4mi with 1min recovery
Monday, January 23, 2012
Januray 23 through 29, 2012
Swim: 2x10min recovering 5min
Bike: Tempo 20miles with first 5mi at 85%, last 5mi at 95%
3x4mi with 1min recovery
Bike: Tempo 20miles with first 5mi at 85%, last 5mi at 95%
3x4mi with 1min recovery
Sunday, January 22, 2012
Januray 16 through 22, 2012
Swim: Tempo 1000m total with first 500m @ 85%, last 500m @95% effort
Bike: 4min of 400m sprints on the minute, recover 2min, 2min of 400m sprints on the minute
5min on, 2:30min off, 6min on, 3min off, 7min on, done!
Bike: 4min of 400m sprints on the minute, recover 2min, 2min of 400m sprints on the minute
5min on, 2:30min off, 6min on, 3min off, 7min on, done!
Saturday, January 21, 2012
Januray 16 through 22, 2012
Swim: Tempo 1000m total with first 500m @ 85%, last 500m @95% effort
Bike: 4min of 400m sprints on the minute, recover 2min, 2min of 400m sprints on the minute
5min on, 2:30min off, 6min on, 3min off, 7min on, done!
Bike: 4min of 400m sprints on the minute, recover 2min, 2min of 400m sprints on the minute
5min on, 2:30min off, 6min on, 3min off, 7min on, done!
Friday, January 20, 2012
Januray 16 through 22, 2012
Swim: Tempo 1000m total with first 500m @ 85%, last 500m @95% effort
Bike: 4min of 400m sprints on the minute, recover 2min, 2min of 400m sprints on the minute
5min on, 2:30min off, 6min on, 3min off, 7min on, done!
Bike: 4min of 400m sprints on the minute, recover 2min, 2min of 400m sprints on the minute
5min on, 2:30min off, 6min on, 3min off, 7min on, done!
Thursday, January 19, 2012
Januray 16 through 22, 2012
Swim: Tempo 1000m total with first 500m @ 85%, last 500m @95% effort
Bike: 4min of 400m sprints on the minute, recover 2min, 2min of 400m sprints on the minute
5min on, 2:30min off, 6min on, 3min off, 7min on, done!
Bike: 4min of 400m sprints on the minute, recover 2min, 2min of 400m sprints on the minute
5min on, 2:30min off, 6min on, 3min off, 7min on, done!
Wednesday, January 18, 2012
Januray 16 through 22, 2012
Swim: Tempo 1000m total with first 500m @ 85%, last 500m @95% effort
Bike: 4min of 400m sprints on the minute, recover 2min, 2min of 400m sprints on the minute
5min on, 2:30min off, 6min on, 3min off, 7min on, done!
Bike: 4min of 400m sprints on the minute, recover 2min, 2min of 400m sprints on the minute
5min on, 2:30min off, 6min on, 3min off, 7min on, done!
Tuesday, January 17, 2012
Januray 16 through 22, 2012
Swim: Tempo 1000m total with first 500m @ 85%, last 500m @95% effort
Bike: 4min of 400m sprints on the minute, recover 2min, 2min of 400m sprints on the minute
5min on, 2:30min off, 6min on, 3min off, 7min on, done!
Bike: 4min of 400m sprints on the minute, recover 2min, 2min of 400m sprints on the minute
5min on, 2:30min off, 6min on, 3min off, 7min on, done!
Monday, January 16, 2012
Januray 16 through 22, 2012
Swim: Tempo 1000m total with first 500m @ 85%, last 500m @95% effort
Bike: 4min of 400m sprints on the minute, recover 2min, 2min of 400m sprints on the minute
5min on, 2:30min off, 6min on, 3min off, 7min on, done!
Bike: 4min of 400m sprints on the minute, recover 2min, 2min of 400m sprints on the minute
5min on, 2:30min off, 6min on, 3min off, 7min on, done!
Sunday, January 15, 2012
January 9 through 15, 2012
Swim: 6-8 x 200m with 3min recovery
Bike: 2x10miles with 3min recovery
20mile Time Trial
Bike: 2x10miles with 3min recovery
20mile Time Trial
Saturday, January 14, 2012
January 9 through 15, 2012
Swim: 6-8 x 200m with 3min recovery
Bike: 2x10miles with 3min recovery
20mile Time Trial
Bike: 2x10miles with 3min recovery
20mile Time Trial
Friday, January 13, 2012
January 9 through 15, 2012
Swim: 6-8 x 200m with 3min recovery
Bike: 2x10miles with 3min recovery
20mile Time Trial
Bike: 2x10miles with 3min recovery
20mile Time Trial
Thursday, January 12, 2012
January 9 through 15, 2012
Swim: 6-8 x 200m with 3min recovery
Bike: 2x10miles with 3min recovery
20mile Time Trial
Bike: 2x10miles with 3min recovery
20mile Time Trial
Wednesday, January 11, 2012
January 9 through 15, 2012
Swim: 6-8 x 200m with 3min recovery
Bike: 2x10miles with 3min recovery
20mile Time Trial
Bike: 2x10miles with 3min recovery
20mile Time Trial
Tuesday, January 10, 2012
January 9 through 15, 2012
Swim: 6-8 x 200m with 3min recovery
Bike: 2x10miles with 3min recovery
20mile Time Trial
Bike: 2x10miles with 3min recovery
20mile Time Trial
Monday, January 9, 2012
January 9 through 15, 2012
Swim: 6-8 x 200m with 3min recovery
Bike: 2x10miles with 3min recovery
20mile Time Trial
Bike: 2x10miles with 3min recovery
20mile Time Trial
Sunday, January 8, 2012
January 2 through 8, 2012
Swim: 8-10 x 50m with 5x recovery (recover 5x the time it takes to complete each interval
Bike: 3x (1/2mi + 1mi + 2mi) recovering the time it takes to complete each interval
6x2min on/1min off Max distance each interval!!
Bike: 3x (1/2mi + 1mi + 2mi) recovering the time it takes to complete each interval
6x2min on/1min off Max distance each interval!!
Saturday, January 7, 2012
January 2 through 8, 2012
Swim: 8-10 x 50m with 5x recovery (recover 5x the time it takes to complete each interval
Bike: 3x (1/2mi + 1mi + 2mi) recovering the time it takes to complete each interval
6x2min on/1min off Max distance each interval!!
Bike: 3x (1/2mi + 1mi + 2mi) recovering the time it takes to complete each interval
6x2min on/1min off Max distance each interval!!
Friday, January 6, 2012
January 2 through 8, 2012
Swim: 8-10 x 50m with 5x recovery (recover 5x the time it takes to complete each interval
Bike: 3x (1/2mi + 1mi + 2mi) recovering the time it takes to complete each interval
6x2min on/1min off Max distance each interval!!
Bike: 3x (1/2mi + 1mi + 2mi) recovering the time it takes to complete each interval
6x2min on/1min off Max distance each interval!!
Thursday, January 5, 2012
January 2 through 8, 2012
Swim: 8-10 x 50m with 5x recovery (recover 5x the time it takes to complete each interval
Bike: 3x (1/2mi + 1mi + 2mi) recovering the time it takes to complete each interval
6x2min on/1min off Max distance each interval!!
Bike: 3x (1/2mi + 1mi + 2mi) recovering the time it takes to complete each interval
6x2min on/1min off Max distance each interval!!
Wednesday, January 4, 2012
January 2 through 8, 2012
Swim: 8-10 x 50m with 5x recovery (recover 5x the time it takes to complete each interval
Bike: 3x (1/2mi + 1mi + 2mi) recovering the time it takes to complete each interval
6x2min on/1min off Max distance each interval!!
Bike: 3x (1/2mi + 1mi + 2mi) recovering the time it takes to complete each interval
6x2min on/1min off Max distance each interval!!
Tuesday, January 3, 2012
January 2 through 8, 2012
Swim: 8-10 x 50m with 5x recovery (recover 5x the time it takes to complete each interval
Bike: 3x (1/2mi + 1mi + 2mi) recovering the time it takes to complete each interval
6x2min on/1min off Max distance each interval!!
Bike: 3x (1/2mi + 1mi + 2mi) recovering the time it takes to complete each interval
6x2min on/1min off Max distance each interval!!
Monday, January 2, 2012
January 2 through 8, 2012
Swim: 8-10 x 50m with 5x recovery (recover 5x the time it takes to complete each interval
Bike: 3x (1/2mi + 1mi + 2mi) recovering the time it takes to complete each interval
6x2min on/1min off Max distance each interval!!
Bike: 3x (1/2mi + 1mi + 2mi) recovering the time it takes to complete each interval
6x2min on/1min off Max distance each interval!!
Sunday, January 1, 2012
Happy New Year!!
Swim: 1minute on/1 minute off x 8-10 rounds
Bike: Tempo: 30miles at 75% of 20mile Time Trial Pace
3x 8miles all out effort with complete recovery between
Bike: Tempo: 30miles at 75% of 20mile Time Trial Pace
3x 8miles all out effort with complete recovery between
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