- Time: 1h 45m
- WU: 15' warm up - nice smooth spinning
- MS: Then shift into a the big chain ring and into a gear that allows you to spin at about 65-70 RPMs. You will spin 4x15 minutes in this gear - HR should be mid-high Z2 - recovery will be 5' easy between sets - you will probably see HR drift into Z3 - keep the cadence up - this is where you build strength.
- CD: 10' cool down.
- Time: 1h 35m
- Distance: 5025.00 yards
- WU: 500 warmup then 525 as 3x (25 swim/100 drill/50 swim)
- MS: 8x (400 at T-Pace, 100 ez)
- CD: WHIRLPOOL 10'
Day 83
BIKE
SWIM