Silver Spring,MD 
Swim
  • 35m 38s
  • 1700.00 meters
  • 02m 06s /100 meters

Pacing
LT
40
2000
WU: 400 swim then 6x50 on 15" rest.
MS: 10x100 @T-pace +3". Your rest is 15".
CD: 300 easy.

Run
  • 38m 40s
  • 4.00 miles
  • 09m 40s /Mi

Run Base
Endurance
40
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.

Bike
  • 55m
  • 12.00 miles
  • 13.09 Mi/hr

Trainer
Efficiency
55
WU: 10'
MS: 1' spin with each leg. One foot is clipped in, the other foot is unclipped, not pedaling. Then spin for 30" easy. Do this cycle 6x or for 15 minutes. After the 6th cycle spin high RPMS (100+) for 5', then repeat with 6 more cycles. After 6th cycle,
CD: 10'

This was a hard one.

Bike
  • 1h 02m 26s
  • 14.46 miles
  • 13.90 Mi/hr

Lovely little ride with Beth.  It was cold but nice.  Saw a nice looking 6 or 8 point buck too.  :)

Run
  • 35m
  • 3.76 miles
  • 09m 19s /Mi

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.

Beautiful day out.

 

Sport
  • Rock Climbing
  • 1h 30m

crowny2's Training Log


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