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
Monday, November 14, 2011
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.
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