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FRIDAY, 02.18.11: TEMPO 80-90%
CFE Strength and Conditioning Rest Day
Choose ONE of the following sports:
80% for the first half, 90% for the last half. Choose distance based on your event.
Swim: SC: 400m , LC: 600m , U: 800m
Bike: SC: 10 mile , LC: 18 mile , U: 25 mile
Run: SC: 1.5 mile , LC: 5miles , U: 10miles
C2: SC: 2k , LC: 5k , U: 8k

Bike on trainer, 25 miles in 1:24.01, 17.9 mph avg.
First half: 43:57, 17.1 mph avg.
Second half: 40:04, 18.7 mph avg.