Here in sunny florida nursing a sunburn and a lousy golf game. tomorrow Sarah and I head to the keys for our adventure. In Billings the track workout is:
warm up and drills followed by main set of 4 x 200 smooth on 1.15 rest/ 800 run at 10k race pace/ 2min rest/2 x 400 fast on 1.5min rest/ 1 mile run best effort/ cool down
Time trial practice on Thursday at 6pm: warm up 8miles including a tempo effort up duck creek climb, on the flats: 6 x 3 min hard vo2 max efforts on 4 min easy spin between, cool down- transition run of 25min or 3miles build to near race pace by the end
Next report from the keys!
Jay
Jay,
ReplyDeleteSorry you're not doing the 70.3. It's only supposed to get up to 90 this Sunday. Think about me when you're drinking Margaritas in the Keys!
Mike