For those that are training for a fall marathon or doing hood to coast, we will be doing a long run (2.5hrs) again on Tuesday.
Monday afternoon — Trainer bike ride. See workout 1 below.
Tuesday — early group meet at 4:15am at gate then run run to adobe and back for warm up then meet 5:15am group and run to track for some pacing work, then home. 2.5hrs for early group.
Wednesday — Kino swim at 5:30am. Trainer ride 1hr45mins. See workout 2 below.
Thursday — run big loop+ at 5am, aerobic pace
Friday — swim at kino 5:30am
Saturday — Long bike (100+ miles) and short run after. TBD, early 4am start.
Bike
1 — 15-20 min warm up then, 5×10-minute intervals at 95% FTP with 5-minute recoveries between intervals., then cool, short run after.
1 — 15-20 min warm up then, 5×10-minute intervals at 95% FTP with 5-minute recoveries between intervals., then cool, short run after.
Bike
2 — 5 min warm up then 7x14min at 60, 65, 70, 75, 70, 65, 60% FTP, then cool and
short run after.
2 — 5 min warm up then 7x14min at 60, 65, 70, 75, 70, 65, 60% FTP, then cool and
short run after.
Mike