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!
Monday, November 21, 2011
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
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