Good and bad...
Friday
Swim 3000 meters
1100 warm up
400 moderate
2X200
4X100
8X50 sprints
300 cool down
Bike
Planned 10X3 min hard 1 min easy but tore up a tire
Completed
20 min warm up
6X3 min hard 1 min easy
had to get a ride home.
Saturday
Swim 2 loops of Trout Lake ~3000 yards
Bike 3:30 or 5 loops of Island Lake Rec Area ~ 68 miles
Sunday
Watch Karen race at Kensington, I'll have some pictures soon
Run on Track (yes me on the track :)
3.2 mile warm up
6X800 with 400 recoveries
1.something cool down
800 times were set using Mcmillan Running Calculator
3:18 to 3:28 Speed workout for long distance runners
http://www.mcmillanrunning.com/mcmillanrunningcalculator.htm
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