Today brings a 60 minute run and it looks like this:
WU: 15' easy, including 4 x 30 strides.--Strides are 30 left foot steps in 20 seconds.
MS: 2 x 1 mile (4') @ z4-5/TP----My z4 runs are at 6:50
WD: 5' easy.
Should end up around 8 miles. Then off for my swim which is working on Endurance today:
Speed + Endurance
WU: 400 yds/m
MS1:
- 100 as 25 sprint, 75 easy (15 rest)
- 100, as 50 sprint, 50 easy (15 rest)
- 100, as 75 sprint, 25 easy (60 rest)
- 100 sprint, straight into an easy 50
- Repeat 3 more times!
- Set Total: 1600yd
MS2: 2 x 300 (20 ) @ T-pace plus 3 , counting strokes and focusing on form Set Total: 600yd
CD: 100 easy
Total: ~2700yds/m
Well will see you in a couple hours :)
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