AM Brick
Up at 3… don’t know why. I figured I’d make the most of it. Java on. Blogs read. Looked up training sked. Now I just need to change and do it.
Bike:
- w/u 10 minutes. Small ring.
- 10 x 1 minute fast spin w/ high rpm in small ring (100+ rpm), 1 minute easy.
- Main set: 4 x 5 minutes big gear. Rpm around 60. Rest interval 2 minutes.
- c/d 10 minutes
Run:
- Distance: 2.75mi
- Duration 30min
- Incline: 2%
- Calories: 365
Philip LaVoie's Blog 