I don't know if this is true, but it's better think in that way than the other way around.
;-)
Tuesday
- BIKE 1:15
- WARM UP
- 15:00 Gearing Pyramid:
- --2:00 getting up to 60%, 3:00 to 65%, 4:00 to 70%, 6:00 @75%
- DRILLS
- 3 x 3:00 Isolated Leg Training w/30 sec recovery after each
- MAIN SET
- 5 x (2.4mi / 4km / 7:00) w/1:00 recovery spinning after each
- -- #1-4 @75%, totally aerobic; #5 @84% -- challenge yourself a bit!
- -- let the time interval dictate how long you ride during each repeat
- (do not exceed 7:00)
- COOL DOWN
- Bring down the intensity gradually:
- -- 4:00 down to 70%, 3:00 to 60%, 2:00 to 50% before stopping
RUN 0:50- Sorry for any confusion regarding the "250 Strides" in the past weeks -- basically what we're looking for is for you to concentrate on improving your leg turnover and running efficiency.
- This is just a straight run tonight -- after an easy 10:00 warmup, increase the intensity to 75% for 30:00 (an aerobic tempo run.
- Cool down the remaining few minutes, finishing with a minute or two of easy walking.
DAILY TOTAL: 2:05
No hay comentarios:
Publicar un comentario