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.
Monday, October 31, 2011
Sunday, October 30, 2011
Week of October 24 through 30
Bike: 10mi total with first 5mi at 85%, last 5mi at 90%. Record total time.
4x 1mi hill repeats with 2min recovery. No more than 1min deviation between repeats!
Record times for each mile.
Swim: 3x 250m max effort with complete recovery. Record time for each effort.
4x 1mi hill repeats with 2min recovery. No more than 1min deviation between repeats!
Record times for each mile.
Swim: 3x 250m max effort with complete recovery. Record time for each effort.
Saturday, October 29, 2011
Week of October 24 through 30
Bike: 10mi total with first 5mi at 85%, last 5mi at 90%. Record total time.
4x 1mi hill repeats with 2min recovery. No more than 1min deviation between repeats!
Record times for each mile.
Swim: 3x 250m max effort with complete recovery. Record time for each effort.
4x 1mi hill repeats with 2min recovery. No more than 1min deviation between repeats!
Record times for each mile.
Swim: 3x 250m max effort with complete recovery. Record time for each effort.
Friday, October 28, 2011
Week of October 24 through 30
Bike: 10mi total with first 5mi at 85%, last 5mi at 90%. Record total time.
4x 1mi hill repeats with 2min recovery. No more than 1min deviation between repeats!
Record times for each mile.
Swim: 3x 250m max effort with complete recovery. Record time for each effort.
4x 1mi hill repeats with 2min recovery. No more than 1min deviation between repeats!
Record times for each mile.
Swim: 3x 250m max effort with complete recovery. Record time for each effort.
Thursday, October 27, 2011
Week of October 24 through 30
Bike: 10mi total with first 5mi at 85%, last 5mi at 90%. Record total time.
4x 1mi hill repeats with 2min recovery. No more than 1min deviation between repeats!
Record times for each mile.
Swim: 3x 250m max effort with complete recovery. Record time for each effort.
4x 1mi hill repeats with 2min recovery. No more than 1min deviation between repeats!
Record times for each mile.
Swim: 3x 250m max effort with complete recovery. Record time for each effort.
Wednesday, October 26, 2011
Week of October 24 through 30
Bike: 10mi total with first 5mi at 85%, last 5mi at 90%. Record total time.
4x 1mi hill repeats with 2min recovery. No more than 1min deviation between repeats!
Record times for each mile.
Swim: 3x 250m max effort with complete recovery. Record time for each effort.
4x 1mi hill repeats with 2min recovery. No more than 1min deviation between repeats!
Record times for each mile.
Swim: 3x 250m max effort with complete recovery. Record time for each effort.
Tuesday, October 25, 2011
Week of October 24 through 30
Bike: 10mi total with first 5mi at 85%, last 5mi at 90%. Record total time.
4x 1mi hill repeats with 2min recovery. No more than 1min deviation between repeats!
Record times for each mile.
Swim: 3x 250m max effort with complete recovery. Record time for each effort.
4x 1mi hill repeats with 2min recovery. No more than 1min deviation between repeats!
Record times for each mile.
Swim: 3x 250m max effort with complete recovery. Record time for each effort.
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