Run

• 55m
• 6.44 kms
• 08m 32s /KM

Run Base
Endurance
55
Run on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.

Run

• 1h 00m
• 6.79 kms
• 08m 50s /KM

Run Base
Strength
60
Run 60' on a hilly course or treadmill. Let the HR get up to high Z3/low Z4 on the uphill and keep HR in Zone 1-2 otherwise. Stretch when done and add in Core 1, 2 or 3.

Swim

• 1h 00m
• 400.00 meters
• 15m /100 meters

Strength

Period AA
Sets 2-3
Reps 15-20
Speed Slow
Recovery 1-1.5'
AND Core #2 - 2x
Time 75

Run

• 1h 15m
• 11.27 kms
• 06m 39s /KM

Run Base
Endurance
90
Run on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.

• Health data: RHR: 61 Hours slept: 4