- Time: 1h 00m
- Distance: 18.00 miles
- Start out at a very easy gearing, over 20' gradually increase the resistance to 75% of Threshold (Zone 4/5a). Spin at 75-85% of Threshold for the next 20'. Then gradually work back to 75% of Threshold or less over the last 20' minutes. Purpose is to loosen legs after long run or ride from day before.
- Time: 1h 00m
- Distance: 2600.00 yards
- 4x200 no warm up on 45" rest. Then 500 at race pace. Rest 1' then 6x200 at race pace with 30" rest. 100 cd.
Day 50
BIKE
SWIM