Spin Bike
- 20 minutes warm-up
- 5 sets of 3 minutes On, 1 minute Easy
1) end at low HR zone 3 - maxHR 153
2) end at middle HR zone 3 - maxHR 157
3) end at upper HR zone 3 - maxHR 159
4) end at lower HR zone 4 - maxHR 165
5) build to HR zone 4 in first 45sec. and hold - maxHR 168
- 20 minutes cool-down
- 60 minutes total time
- these interval sets are for building muscular endurance and are from Joe Friel's book, 'Going Long'. The first time I attempted these I couldn't make it through all of them, legs cramped after/during the 3rd/4th set. Challenging but strong sets and felt good today.
After Work....
Trail Run w/ Kilo and Vertical Runner group
- 5.02 miles
- 53:25
- 10:38 pace
- 638 ft. of elevation
- aveHR 146
- maxHR 166
- 20 minutes warm-up
- 5 sets of 3 minutes On, 1 minute Easy
1) end at low HR zone 3 - maxHR 153
2) end at middle HR zone 3 - maxHR 157
3) end at upper HR zone 3 - maxHR 159
4) end at lower HR zone 4 - maxHR 165
5) build to HR zone 4 in first 45sec. and hold - maxHR 168
- 20 minutes cool-down
- 60 minutes total time
- these interval sets are for building muscular endurance and are from Joe Friel's book, 'Going Long'. The first time I attempted these I couldn't make it through all of them, legs cramped after/during the 3rd/4th set. Challenging but strong sets and felt good today.
After Work....
Trail Run w/ Kilo and Vertical Runner group
- 5.02 miles
- 53:25
- 10:38 pace
- 638 ft. of elevation
- aveHR 146
- maxHR 166
No comments:
Post a Comment