Sundays LSR was planned for 1:30:00, I didn't go any were special just walked out the front door and started running. I am trying hard to just take it easy on these runs and keep it around 10:30-12:00 pace.
I ended up running 8.01 miles in 1:20:30 with a 10:03 avg. pace.
This mornings swim was nothing special just working on my Ti technique and on my fish like skills.
1400 yards 45 minutes
Tonights workout was the first structured workout on the trainer. The warm up was three sessions of different repeats lasting around 30 minutes total.
The Main set was 2:00 at zone 2 then 2:00 recover with easy spin, 1:30 at zone 3 then 1:30 easy spin, 1:00 zone 4-5a then 1:00 easy spin and finally :30 at zone 5 all out powerful riding then :30 easy spin. Repeat 3 times.
Cool Down 8-13 minutes of easy spin zone 1-2... I just kept going until I hit 20 miles.
20 more miles down! 28 more until the challenge is complete!
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