Weekend schedule – January 13 -15, 2017

Hello team,

Enclosed you will find the breakdown for this weekend:

Friday – Swim workout will be posted by 8 pm

Saturday- 7 am 

Park ave, Winter park meet in front of Starbucks 

Track Shack registration

Copy and paste URL:http://trackshack.com/events-detail.php?id=17 

This is a test. Please go out and crush it!

Sunday – 7 am arrival / 7:15 am roll out

2 hour bike ride / 30 min run

Location: Lee Vista and 436

Workout description:

Warm up:

5 miles easy with cadence at 85-90 rpm Heart Rate at Zone 1/  Power zone 1 / (RPE) Rate of perceived exertion ( 1 easy -10 super hard- I want you at at a 3 to 4)

Main set:

3 x 5 miles at 40k pace effort /Olympic distance / HR zone 3-4 / Power 85-90% / RPE 7-8 with 2 miles easy 

10 miles at tempo pace / HR 3 / Power 80 – 85%/ RPE6-7

Cool down : 5 miles easy and get ready for you run 

30 min as: 5 min easy/20 min at hr zone 2-3 / pace long run building to a tempo pace a walk 20 sec every mile you cover / 5 min easy