Sunday, 10 January 2016

REST Day!

 

 

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Single Sport Endurance Workout

Choose ONE of the following Sports…

Swim (SUN): 1500m Tempo @ 85% of 1000m TT pace, descending pace every 300m

Bike (SUN): 30 mile Tempo @ 85% of 20 mile TT pace, descending pace every 5 miles

Run (SUN): 10 mile Tempo @ 85% of 10K TT pace, descending pace every 2 miles

Row (SUN): 15K Tempo @ 85% of 10K TT pace, descending pace every 2 miles

Ruck (SUN): 10 mile Tempo @ 85% of 10K TT pace, descending pace every 2 miles

*Example 10K = 40min, convert to seconds = 2400, then use P + (P x (1 – E))
i.e. 2400 + (2400 x (1 – .85)) = 46min 10K
*This is average pace to descend from during Tempo

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Multi-Sport Endurance Workout

Swim (SAT): 1500m Tempo @ 85% of 1000m TT pace, descending pace every 300m

Run (SUN): 10 mile Tempo @ 85% of 10K TT pace, descending pace every 2 miles