So Iz be thinkin to meye-self how goodz dis team Redundancy Team's bin doin, and says to myself, "hey, dis is quite da Leet group of indvijuals. Dey could up their trainin somehow." And as I down dis gl-ass of milk, Eye think dat lactic acid trainin might help yer body raice better. So eye propose, ehf you have da tyme, we do a laktic acid training set dis weekend instead of da brick. Here's what I think:
Swim workouts shood be sometin like 50s, where one is super ez, the next two are fast enough to get your heart pumpin where it's hard to breathe. I'd go 18x50, 1ez, 2 fast.
Bike workouts should play in and out of your lactic heart rate zone. for instance, you could do a set of 1min @ 75%, 1min @ 85%, 1@75, 2@85, 1, 3, 1, 4, 1, 3, 1, 2, 1, 1.
I like to do the running workouts of 20 foot falls fast, 20 easy, 40, 40, 60, 60, 80, 80, ... 150ish.
Anyway, I hear races are going well. So keep up the work and the races become better!
Amy- have you thought of commuting to work? It helps a lot.