Friday
Bike18 miles 54 minutes HR 134 (to Dearborn)
Run 5.1 miles 38.36 HR 145 (a faster run)
Swim about 2500 yards with LALA with a lot of off-stroke work
Saturday
Swim 3800 yards with FAST
warm up
150 swim
150 kick
150 IM (fly/free,back/free, breast/free)
150 pull
150 swim
Set 1
8X50 on 1:10
6X50 on 1:05
4X50 on 100
2X50 on :55
Set 2
500X6 as follows (I only did 4 sets)
--4X25 on :30
--3X50 on :55
--2X75 on 1:20
--100 on 1:45
200 cool down
Run 8 miles 1:05:xx HR 137
Sunday
Bike 1:56:xx 35 miles HR 128 146 watts
Run 6 miles about 50 minutes HR 136
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2 comments:
hey ..got your comment..this is what he had me doing..
basically..instead of PUSHING down on the pedals..pull UP...and then almost think of kicking your butt when you pull back and up..
then try pushing down like the regular way..you will notice a huge difference..so PULL UP your shoes and pedals..instead of PUSHING DOWN..try I'm telling you ..today the guys were commenting..even towards the end of the ride..how I was flying up the hills.
Thanks Shelly!!! I'll work on that too. jaretj
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