Swim 3,100 yds, 54 min; 30 min break; Run ~7.3 miles
3,2,1
3 x (4 x 50 fr) 1- K ez on 1:15, 2- K H on 1:15, 3-Fr smooth on 45, 4 H on 45
3 x (100 ez/smooth on 1.40, 200 Moderate on 3.00, 300 H on 4.30)
set 1 & 3 Fr, set 2 P w/buoy
300 - 3:59, 4:00, 3:57
100ez
Run ~7.3 miles (1:26 min workout)
Walk and jog ~10min, .7 mi.
5 x 1 mile run at marathon pace (9:30), walk 3:30-4 min between each (.183 mi)
Walk and job ~ 10 min, .7 mi
HR max 145, ave 121; 800 cal (includes runs and walks)
mile 1 - 9:30144, 135
2- 9.32 HR max 141, ave 134
3- 9.12 HR max 145, ave 136
4- 9.22 HR max 143, ave 134
5- 9.20 HR max 144, ave 135
No comments:
Post a Comment