Monday, May 4, 2009

This weeks tuesday night ride will start at the perfect place(pryor loop, 40miles) at 5:30p. coachjay and family will be gone on vacation from Weds May 6th through May 17th. train hard!

This weeksTrack practice workout: after warmup and drills, main set of 1mile run tempo or 10k race pace/ 2 min rest/800 run fast at 5k race pace/ 2 min rest/ 4 x 400 descend on 1.5 min rest

This weeks Thursday night TT practice: after warmup of 8miles, main set of 3 x 10min efforts at 1hr power or effort/.05 harder/ .10 harder all on 5min spin between/ transiton run 20min build

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