warning to all who read this - do not try this at home without the guidance of a coach and a doctor!
Today's workout was a "Sean Special" - a workout that Sean and I have been doing in various forms for a couple of years and I really enjoy. It is a hard workout that can not be done every week - but as a hard effort and tune up for Nationals, today was a great day to give it a go.
10 mile warm up on the bike, 1 mile run warm up on the track
2 miles run on the track 90%
quick transition
7 miles hilly hard effort bike
quick transition
1 miles run on the track 85%
quick transition
5 miles hilly hard effort bike
quick transition
2 miles run on the track 85%
1 mile run cool down
10 miles bike cool down
we have done this workout where instead of riding you run the cross country course - or do a tempo run off the track - the running ones are easier but the bike was perfect for the training I needed.
Results as follows - 2 mile run 12:02, 1 mile run 5:55, 2 mile run 12:04 (this was over 85% though, but felt good doing it)
The wind was howling today so the bike legs were extra tough but if it is not tough it does not make you stronger (or kill you)!
I was pretty encouraged by this workout - tomorrow is an easier day with a 10 mile run and an open water recovery swim. I hear Sunday is a hill repeat day on the bike - we will see.
Subscribe to:
Post Comments (Atom)
No comments:
Post a Comment