101215

12-07-2010: Tempo 80-85% RPE 15-17

Choose ONE of the following Sports:
Swim: 20min, add T-shirt for drag.
Bike: 30min Hill Climb, 4-8% ave Grade.
Run: 25min Hill Climb, 4-8% ave Grade.
C2: 20min, Damper between 5-8, Hold WATTS @ 50-120 above body weight.

Post Distances/ Watts To Comments.

C2: 5112m, 1:57.3/500m. Avg. watts: 216. So, I failed to keep the watts between 220-290 as rx'd. Started off trying to keep a 250 avg. but that went to hell quicker than I hoped. Next time try holding a 230 avg. and hold it for longer. Damper at 7.

Warm-up:
15 pull-ups, 15 dips
5 minute row