Friday, February 1, 2013

WEEK OF JANUARY 14TH

--------WEEK OF JANUARY 14TH--------
M - 30' easy jog
  - no swim, resting back

T - 1K warm; 200 hard (2:13); 300 easy; 1k hard (11:52); 100 easy; 5x200 hard on 3' (2:22,:22,:21,:17); 600 cool   (((4000 SCY)))
  - 70' TM run as---> 20' warm; 5x(3' hard/90"ez)(9.1,2,3,4,5);3x(3'hard/1'ez)(9.6,7,8); into 10' hard as(3'@9.9; 3'@10.0; 90"@10.1,.2,.3; 2x1'@10.4,.5); 5' cooldown
  - 1.5 hr ride, easy on CT

W - 2:54:00 ride w 10xG-Lake Reps (345-365, 352 ave)(2:20-2:34); finish strong in hills, then around lake a bit...w AJ and Pedro
  - 4x1k swims easy-mod    (((4000 SCY)))
  - 90' ride road, first 30' pretty ez crap in neighborhoods, last 60' decent effort

R - 46' easy run
  - 2x1k; 2x(500pb/500swim)   (((4000 SCY)))
  - 2:15:00 ride outside, ez-mod, in bars mostly

F - 1:50:00 Long Run
  - 1k swim; 1k paddles; 200 bnd; 400pb+bnd; 400pb+bnd; 200 swim   (((3200 LCM)))

Sa - 900 swim; 10x100 on 1:45(:20-:21)+5x100 on 1:30(:20-:22); 10x100on1:30(:21-:23); 5x100on1:30(:21-:24); 5x100 pdls on 1:25 (:15-:17)+ 5x100 pdl on 1:30 (:17-:20); 200pb; 300 swim (((5500 LCM)))
   - 3:11:00 ride, ez first 90', then more in bars ez-mod

Su - 5 hrs w Romain...pretty steady in bars, got harder towards end in hills, not super fresh to start...220 watt average w everything
   - 40' brick run, felt better as I went but still hurting today

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