I have been feeling quite well this week since the race on Sunday. I think I have a harder time recovering from my 10K run only event than a sprint triathlon.
3/1
- BIKE: Spin & Lift class. 60 mins. Taught class
- RUN: 2 mile treadmill run.
3/2
- SWIM: Master swim class. 3150 yrd. 60 min.
- 300 warmup
- 10 x 50
- 4 x 150 pace
- 4 x 75 pace
- 4 x 150 +:05
- 4 x 75 +:05
- Pull 200, 150, 100, 50 breathing 3, 5, 7, 9
- 50 easy
- BIKE: Spin class. 40 minutes
3/3
- BIKE: Spin class. Taught class.
- 5 min warmup
- Main Set
- 2 min aerobic base pace
- 6 x :30 anaerobic sprints w/:30 recovery
- 2:30 min aerobic base pace
- 5 x :45 anaerobic sprints w/:45 recovery
- 3:00 min aerobic base pace
- 4 x 1 min sprints w/ 1min recovery
- 3:30 min aerobic base pace
- 3 x 1:30 min sprints w/ 1:30 min recovery
- 4:00 min aerobic base pace
- 2 x 1 min sprints w/ 2 min recovery
- Cooldown
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