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Sunday, 02.13.11: Hill Repeats
Choose ONE of the Following Sports:

Swim: 10 x 100m/y holding fastest possible pace without deviating more than 5 sec… 15 sec recoveries
Bike: 4 x 2 mile hill repeats, holding fastest possible pace and not deviating more than 1 min per repeat. Recoveries are, how long it takes you to come down the hill. If you do not have a hill then use tension on a trainer or ergometer with steady/ heavy tension.
Run: 2 x 3/4 – 1 mile hill repeats holding fastest possible pace without deviating more then 1 minute and recovering 1 min before descending hill easy. Repeat after 1 min recovery at bottom of hill… treadmill use 7% grade, recover 2 min and repeat
C2: 3 x 1k repeats not deviating more then 10 seconds. 2 min recoveries.

Post Times To Comments.

C2, damper on 7:
1. 3:31.9, 1:45.9/500m
2. 3:37.3, 1:48.6/500m
3. 3:47.1, 1:53.3/500m
Total: 10:56.3, 1:49.3/500m

Warm-up:
5 minute row

Went out a little too fast, should have paced it better from the beginning. Arms were burned out from HSPU yesterday.