Endurance Homework July 22 - July 28 3+ Hours Before or After Monday or Tuesday Workout Choose ONE of the following sports: Swim: Repeat 750m, recover 3:1 until form/pace deteriorates Bike: Repeat 1M, recover 3:1 until form/pace deteriorates Run: Repeat 800m, recover 3:1 until form/pace deteriorates Row: Repeat 800m, recover 3:1 until form/pace deteriorates 3+ Hours Before or After Wednesday or Thursday Workout Choose ONE of the following sports: Swim: 8 x :20 sec on, :10sec off, use pool or open water Bike: 8 x :20 sec on, :10sec off, if possible use stationary bike with wattage tool or similar that can hold load of 200+ watts Run: 8 x :20 sec on, :10sec off, if possible use treadmill set at 12% grade, 0-30 seconds slower than 5k pace per mile, do not reduce speed Row: 8 x :20 sec on, :10sec off, if on C2 use meters or watts Saturday or Sunday Choose ONE of the following sports: Swim: 1600m Bike: 15M Run: 10k Row: 5k
Posted on: Sat, 20 Jul 2013 21:05:41 +0000
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