Brick:
2-10-2-10-2-10
Run 1 -> 8:42 + 8:02 = 16:44 (8:22/m)
T1 -> 1:37
Bike 1 -> 30:39 (18.96 mph)
T2 -> 1:23
Run 2 -> 7:56 + 7:14 = 15:10 (7:35/m)
T3 -> 1:12
Bike 2 -> 29:05 (19.98 mph)
T4 -> 1:33
Run 3 -> 7:07 + 6:23 = 13:30 (6:45/m)
T5 -> 1:29
Bike 3 -> 27:40 (21.01 mph)
Total Time:
2:20:10
Crunches: 111
Jebus!! thats exactly what I wanted! Couldnt have asked for much more. First run was probably a bit too slow but was a good warm up. God, that last bike was moving. Really was a TT. 21.1 avg rocks for that course. Wind wasnt too bad so that was nice. Was the first time ive done another 10 bike w/ this work out and it was bueno. Gonna stick w/ it. Maybe add one more 2miler on the end ?!? lol.
Its still colder than.... Ridiculous. Im really tired of this. Had to break out the winter cycling gear. Wore a beanie and all. Afterwards took a shower and decided to grab some sushi w/ john @ Tom Toms. Was awesome. Got some Jap beer and that was nice.
Anyways.. Ive planed the workouts for the rest of the week and this is what they look like for now.
Mon:
3000y Swim / 10mile TT
Tues:
Cycle 40 hills / Track Run
Wed:
1600m Swim (race pace) / Weights
Thur:
BRICK (4-20-2-10-2-10)
Fri:
OFF?? (maybe 1600m Swim EASY)
Sat:
Track Run / 10mile TT / Weights
Sun:
BRICK (4-20-2-10-2-10)
Thats kinda w/ no days off. Not sure about that. 1600m swim easy Fri shouldnt be a problem. But ill see how I feel on Friday and how much time I have.
_Jacob_
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