Tuesday, May 12, 2009

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!


1 comment:

  1. Jay,
    Sorry 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!