Happy Inauguration Day!Day 19 of Ironman- Easy Masters swim and some recovery time form the weekend.
Day 20 - Run- 1 hour, Core work at the gym, Bike- computrainer workout:
1) am/pm) Hard Indoor Ride (1:00) … warming-up for 10 or more minutes and then do the following… (Indoors.)
a) Next, do 5 x single-legged pedaling drills; each for a minute and on each leg (minus the third one, of course.)
b) 20-minutes @ 70RPM @ 145HRavg. Rest 1-min afterward by spinning easy in a light gear.
c) 10-minutes @ 75RPM @ 145HRavg. Rest 1-min afterward, as above.
d) 5-minutes @ 80RPM @ 150+HRavg (PAIN!).
e) 1-minute @ 90+RPM @ the HIGHEST HR YOU CAN GET TO! This, as you can imagine, will hurt.
Day 20 - Run- 1 hour, Core work at the gym, Bike- computrainer workout:
1) am/pm) Hard Indoor Ride (1:00) … warming-up for 10 or more minutes and then do the following… (Indoors.)
a) Next, do 5 x single-legged pedaling drills; each for a minute and on each leg (minus the third one, of course.)
b) 20-minutes @ 70RPM @ 145HRavg. Rest 1-min afterward by spinning easy in a light gear.
c) 10-minutes @ 75RPM @ 145HRavg. Rest 1-min afterward, as above.
d) 5-minutes @ 80RPM @ 150+HRavg (PAIN!).
e) 1-minute @ 90+RPM @ the HIGHEST HR YOU CAN GET TO! This, as you can imagine, will hurt.
1 comment:
Nice. I'm so happy you've posted my mature joke about the third leg pedaling drills!
:)
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