• Week 1
    Print Week

    • Day 32

    BIKE
    • Time: 1h 25m
    • WU: 15'
    • MS: 5x3' w/ 1' RI
    • #1 End at middle Zone 3
    • #2 End at upper Zone 3
    • #3 End at lower Zone 4
    • #4 End at upper Zone 4
    • #5 Build to Zone 5a in first 45s and hold.
    • Repeat w/ 15' of Zn1-2 riding in between sets.
    • CD: 15'
    Comments and Definitions

    'Pretty' Running - Lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.

    RUN
    • Time: 1h 30m
    • Run 90' on a flat to rolling course or treadmill. Keep HR in Zone 1-2 except for 5 x 2' bursts in middle of run at around 10K pace, take at least 2' between each burst and try to return to original pace.
    • Think about form and running pretty. Concentrate on keeping turnover high, don't overstride - run efficiently.