The triathlon focus continues...
Monday 10 Aug 09
Swimming
Warmup: easy 400 swim
4 x 100 kick w/fins on 2:00
Main set: 4 x 300 free @ 1:00 RI
4:20 - 4:23 - 4:25 - 4:23
Cooldown - easy 200 swim
Wednesday 12 Aug 09
AM - Swimming
Warmup: 400 swim; 200 kick
Main set: Freestyle ladder - maintain triathlon pace of 1:30/100 yds
50 - rest :30
100 - rest :45
200 - rest 1:00
400 - rest 2:00
200 - rest 1:00
100 - rest :45
50
Times - :43 - 1:28 - 3:00 - 6:03 - 3:01 - 1:30 - :42
Cooldown - easy 200
PM - Cycling (Fuji bike)
Distance - 8.73 miles
Time - 33:56
Avg speed - 15.4 mph
Thursday 13 Aug 09
Running w/Drew
Distance - 1.61 miles
Time - 15:51
Saturday 15 Aug 09
Buy-in: CFWU x 3
WOD: Running
4 x 800m on treadmill @ 1:30 RI
Pace - 8:20/mile
Cash out: stretching
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