It's spring break and the pool isn't open at all this week--bummer! So it's all running and biking this week... my knees are going to explode.
Monday
B: easy pace, 70 minutes
Tuesday
Off! I'm sick...
Wednesday
R: 60 minutes. 10 minute warm up, then do 20 second strides before
returning to RPE 3 pace. Repeat strides every 5 minutes until the end of the
workout.
B: 30 minutes, easy pace
Thursday
R: 90 minute long run, easy pace. Strides begin at the 40 minute mark. Just
like Wednesday, go for 20 seconds, then return to normal pace. Repeat every 5
minutes until run is finished. Stretch well!
Friday
B: solid 90 minutes at RPE3. Middle 30 minutes on aero bars if you have
them, but keep easy effort. Notice if the position is comfortable to hold and
if you can output the same speed for the same effort as when out of the bars.
R: 30 minutes, easy pace
Saturday
R: easy pace, RPE 3, 45 minutes
B: 60 minutes, easy pedaling on mixed terrain, overall effort still low.
Warm up and cooldown 10:00 in low ring, spinning easy. Use big ring for
middle 40.
Sunday
B: 120 minutes long bike again this week.
