- Time: 45m
- Trainer
- Efficiency
- WU: 10'
- MS: These are with your shoes clipped in, and the idea is to focus on one leg at a time:
- 90" right leg, then 90" left leg.
- 45" right, 45" left, vice versa 2x.
- 30" left, 30" right - increase cadence each 5" to maximum.
- 20" right, 20" left for 2'
- 15" right, 15 "left for 1'
- 10" right, 10" left, for 40"
- 5"right, 5" left for 20"
- 3-4 x 1' at max cadence, RI 1'
- 3-4 x 15" at max cadence to spinout, RI 45"
- CD: 10'
- Time: 25m
- Run Speed
- Speed/Efficiency
- 25' run with 4x30" strides. These are best if done on a slight downhill on a dirt path. Warm up for at least 10' before the first stride. For your recovery, you can walk back to the starting point.
- Strides are quick bursts that are as fast as 5k pace. You are looking to get in about 45 left foot strikes per 26-28". Stretch when done and add in Core 1, 2 or 3.
Day 23
BIKE
RUN