THURSDAY 14 Degrees

For everyone who has a real job I am sorry because today was amazing! 14 degrees slight wind heading east and sunny!

I met Brain, Bob, and Mark on 14th side road, which is a hilly little street on top of the escarpment. We decided to use a 5km loop, which is 14th side road to Appleby, then east on Steels then crank it down Bell school Line. All Hilly, all the time! Now the Workout:

1 loop warm up into 4 loops then off the bike a 4km run. Back on the bike! HARDER!
3 loops then off the bike a 3km run. Back on the bike! HARDER!
2 loops then off the bike a 2km run. Back on the bike! SMASH IT!

First loop was awesome. With Captain Mark trying to smash it off the start I was able to hold around 275 watts for the first for laps. Off the bike ran 14:14 for 4km. Which is around a 6 min mile pace!

2nd Loop was solid. Got fluid in me and threw down 3 loops at around 290 watts. Off the bike decided to run a mile out and mile back, which is just over 3 km. I held around 5:45 per mile. solid!

Final loop I put it out there! 305 watts for 2 loops then then ran like a mad man and threw down a 5:30 mile! killed it!

That night was a serious swim. I almost sunk but got it done!

(1100m) warm up

into 3 x 150 pull
2x75 backstroke
3x50 smash it!
(1350m)

Main Set

50 50 50 50 50 50 50
100 100 100 100 100
150 150 150
200

(1500m)

(150m) cool down

4000m I hurt..haha