Monday: BIKE TRAINER--40 min on trainer! these sessions are important to flush the muscles from lactic waste! Nice and easy - and "active recovery"
Tuesday: SWIM--100yds swim/100yds kick on side/100yds fists/100yds pull buoy, then 6 x 200yds (alternate pull/swim) off 30 sec rest - 100yds easy swim cool down. TOTAL=1700 yards.
AND also...
RUN--same as last week - putting the base to work now - - 20 min warm up - then 3x8 min HARD RUN (push it but something you can hold for 8 mins) take 3 min easy jog between each set. 10 mins easy cool down
Wednesday: BIKE--1 hour 30 minute base bike ride.
Thursday: RUN--40 minutes easy! Tuesday was hard day, today is marathon pace again.
AND also...
SWIM: Culver City Coached swim session
Friday: REST!
Saturday: BIKE--3 hours 30 minute ride in Palos Verdes hills
Sunday: RUN--1 hour 35 minute long run
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