Ladder 10
These are all out, max effort!! 10sec on 10 sec off, 20 sec on 10 sec off, 30 sec on 10 sec off ... 60 sec on 10 sec off then go back down, 50 sec on 10 sec off.....end with 10 sec on
Monday, February 28, 2011
Sunday, February 27, 2011
Saturday, February 26, 2011
Friday, February 25, 2011
Thursday, February 24, 2011
Wednesday, February 23, 2011
Thursday 2/24/11
Hello Tosh!
3rds
swim: ( 50m, 100m, 200m)
bike : ( 1/2mile, 1mile, 2miles)
run : (200m, 400m, 600m)
C2 : ( 250m, 500m, 750m)
Complete each of the distances to complete 1rd. Rest only as long as it takes to complete each distance, for example swim 50m, rest as long as it took to complete then swim 100m rest that time swim 200 then rest that time. That is 1 rd. Must complete 3 rds.
3rds
swim: ( 50m, 100m, 200m)
bike : ( 1/2mile, 1mile, 2miles)
run : (200m, 400m, 600m)
C2 : ( 250m, 500m, 750m)
Complete each of the distances to complete 1rd. Rest only as long as it takes to complete each distance, for example swim 50m, rest as long as it took to complete then swim 100m rest that time swim 200 then rest that time. That is 1 rd. Must complete 3 rds.
Tuesday, February 22, 2011
Monday, February 21, 2011
Sunday, February 20, 2011
Monday 2/21/11
Intervals x 6
swim : 300m x6
bike : 2miles x 6
run : 800m x 6
C2 : 500m x 6
rest 2 min between each round
swim : 300m x6
bike : 2miles x 6
run : 800m x 6
C2 : 500m x 6
rest 2 min between each round
Saturday, February 19, 2011
Friday, February 18, 2011
Thursday, February 17, 2011
Wednesday, February 16, 2011
Thursday 2/17/11
Hill Intervals x 10
swim 1 min w/ 1 min rest : wear a t-shirt for drag
bike 1min w/rest on descent : set trainer at increaded resistance, outdoors find 10% grade
run 1 min w/ rest on descent : set treadmill at 12% - 15% , outdoors find 7% to 10% grade
C2 1min w/ 1min rest damper set at 8 - 10
swim 1 min w/ 1 min rest : wear a t-shirt for drag
bike 1min w/rest on descent : set trainer at increaded resistance, outdoors find 10% grade
run 1 min w/ rest on descent : set treadmill at 12% - 15% , outdoors find 7% to 10% grade
C2 1min w/ 1min rest damper set at 8 - 10
Tuesday, February 15, 2011
Monday, February 14, 2011
Sunday, February 13, 2011
Saturday, February 12, 2011
Sunday 2/13/11
3, 2, 1
these are all out efforts.
3min on 2min rest
2min on 30sec rest
1min on 2min rest
2min on 30sec rest
3min on done
these are all out efforts.
3min on 2min rest
2min on 30sec rest
1min on 2min rest
2min on 30sec rest
3min on done
Friday, February 11, 2011
Saturday 2/12/11
8 x intervals
8 intervals with a 1 min recovery between each round
swim - 100m
bike - 1 mile
run - 200m
C2 - 100m
8 intervals with a 1 min recovery between each round
swim - 100m
bike - 1 mile
run - 200m
C2 - 100m
Thursday, February 10, 2011
Wednesday, February 9, 2011
Thrusday 2/10/11
Tempo 85-95%
swim-800m
bike - 20miles
run - 5miles
C2 -3000m
For the first half go 85% then increase speed to 95% to finish.
swim-800m
bike - 20miles
run - 5miles
C2 -3000m
For the first half go 85% then increase speed to 95% to finish.
Tuesday, February 8, 2011
Monday, February 7, 2011
Tuesday 2/8/11
1 min Ladder
1min on 50sec off ; 1min on 40 sec off; 1 min on 30sec off ....1min on 10sec off then go back up the ladder until you end with 1min on 50sec off 1min on..
1min on 50sec off ; 1min on 40 sec off; 1 min on 30sec off ....1min on 10sec off then go back up the ladder until you end with 1min on 50sec off 1min on..
Sunday, February 6, 2011
Saturday, February 5, 2011
Friday, February 4, 2011
Thursday, February 3, 2011
Wednesday, February 2, 2011
Wednesday 2/2/11
Tempo 85-95%
For the first half keep tempo at 85% then increase to 95% for final half
Swim : 10min
Bike : 20min
Run : 20min
C2 : 10min
For the first half keep tempo at 85% then increase to 95% for final half
Swim : 10min
Bike : 20min
Run : 20min
C2 : 10min
Subscribe to:
Posts (Atom)
Posts
