Hello team,
Enclosed you will find the breakdown for this weekend:
Friday – Swim workout will be posted by 8 pm
Saturday- 7 am
Park ave, Winter park meet in front of Starbucks
Copy and paste URL:http://trackshack.com/events-detail.php?id=17
This is a test. Please go out and crush it!
Sunday – 7 am arrival / 7:15 am roll out
2 hour bike ride / 30 min run
Location: Lee Vista and 436
Workout description:
Warm up:
5 miles easy with cadence at 85-90 rpm Heart Rate at Zone 1/ Power zone 1 / (RPE) Rate of perceived exertion ( 1 easy -10 super hard- I want you at at a 3 to 4)
Main set:
3 x 5 miles at 40k pace effort /Olympic distance / HR zone 3-4 / Power 85-90% / RPE 7-8 with 2 miles easy
10 miles at tempo pace / HR 3 / Power 80 – 85%/ RPE6-7
Cool down : 5 miles easy and get ready for you run
30 min as: 5 min easy/20 min at hr zone 2-3 / pace long run building to a tempo pace a walk 20 sec every mile you cover / 5 min easy
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