Run on rolling course - start by keeping HR in Zone 1-2 during 30' warm-up and then go to 3x20' at Z3 - with 5' Z2 for recovery. Keep the rest of the run no higher than the top of Z2. Think about running like Kenyan - smooth and efficient! Stretch when done and add in Core 1, 2 or 3.
Comments and Definitions
Kenyan 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.
SWIM
Time: 1h 00m
Distance: 2800.00 yards
Swim TT
Assess Fitness
60
2800
WU: 500 warm up (wu). 8 x 50 on 15 sec rest.
MS: 1000 yd TT (time trial) for time. After TT - swim a very easy 100. After easy swim -3x200 at the same effort at the TT - on 15" rest.
CD: 200
Your TT time for the 1,000 is divided by 10 , to get your avg. pace. This pace is now known as your T-Pace.
Kenyan 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.