101203

11-29-2010: Tempo 85-95%

Choose ONE of the following sports:Sports
Swim: 1000m/y total: at 85% for first 500m/y then pick it up to 95% on the last 500m/y
Bike: 20 miles total: at 85% for first 10 miles then pick it up to 95% on the last 10 miles
Run: 10k total: at 85% for first 5k then pick it up to 95% on the last 5k
C2: 3000m total: at 85% first 1500m recover 1min, then 95% for second 1500m

Post Times To Comments

C2:
1. 5:54.8, 1:58.2/500m
2. 5:40.4, 1:53.4/500m
Total: 11:35.2, 1:55.8/500m

Warm-up:
20 GHD sit-ups, 20 back extensions with 25 pound plate, 15 pull-ups, 15 dips
20 GHD sit-ups, 20 back extensions with 25 pound plate, 15 pull-ups, 15 dips