W12
Mon
Run
WU: 15' - 20'
Then go into 30"" @Z4(30"")
Perform this until you can't finish 30"" @Z4
Update us on your results!
Run
WU: 15' - 20'
Then go into 30"" @Z4(30"")
Perform this until you can't finish 30"" @Z4
Update us on your results!
26 sets. Ran a bit faster than Z4 due to watch not catching up until about 20 seconds in.
41:01. 4.34 miles. 15 min WU
Tuesday
Swim 2000
WU: 200
15 x 100 (20"), as 50 Sprint, 50
Easy.
Take an extra easy 50 after every
5th 100, as active recovery.
CD: 200 easy
WU: 200
15 x 100 (20"), as 50 Sprint, 50
Easy.
Take an extra easy 50 after every
5th 100, as active recovery.
CD: 200 easy
2000 yards in 38:05
Monday’s Class Testing
Thursday
Swim 2000
WU: 200
MS: 3 x 600(30") @ your Race effort
CD: 100
WU: 200
MS: 3 x 600(30") @ your Race effort
CD: 100
Tuesday’s Class testing
Fri
Run 60'
15' Easy
15' Z2
10' Z1
15' Z2
5 Easy
1.58 mile run. 15:15. 9:39 ave pace. Felt bad and stoppedRun 60'
15' Easy
15' Z2
10' Z1
15' Z2
5 Easy
Extra bike
https://www.trainerroad.com/cycling/workouts/115637-wynne-45
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