1-3 hour ride on a flat course. Keep HR in Zone 1-2.
Comments and Definitions
Kenyan and 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: 30m
OPTIONAL RUN:
Run on a flat course or treadmill. Keep HR in Zone 1-2, no higher than the top of Z2.
Think about running like a Kenyan - smooth and efficient! Stretch when done and add in Core 1, 2 or 3.
This run can be 30'-90' long depending on fitness level.
SWIM
Time: 1h 00m
Distance: 2000.00 yards
WU: 400
8 x 50 on 15 sec rest.
MS: 1000 yd TT (time trial) for time.
CD: 200
This time for the 1,000 is divided by 10 , to get your avg. pace. This pace is now known as your T-Pace.
Kenyan and 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.