For those that are trianing for a fall marathon or doing hood to coast, we will be doing a long run on Tuesday.
Monday — swim at 5:30 Kino or run at 6am for 6 miles. Trainer bike ride in the afternoon. See workout 1 below.
Tuesday — run 3 lehi loops, start at 4:15am from Sheepherders park.
Wednesday — Kino swim at 5:15am. Trainer ride 2 hrs. See workout 2 below.
Thursday — run big loop at 5:15am, aerobic pace
Friday — swim at kino 5:30am
Saturday — Long bike and short run after. Ben and greg in charge.
Bike 1 — 15-20 min warm up then, 5×8-minute intervals @ 105% FTP with 3-minute recoveries between intervals, then cool, short run after.
Bike 2 — 5 min warm up then 9min at 70%FTP, 9 min at 75% FTP, 9 min at 80% FTP then 2 min rest, repeat cycle for a total of 4 times. then cool and short run after.
Mike