Monday 12 July 2010

Week 25- hard week 3

Monday:
1 HR Meduim turbo session- av 22mph/240Watts/700CAL.
1 HR Masters Swim- 12x75m w-up/ 400m s sprint/ 800m fc
Tuesday:
2 HR Run- 16 miles @ av 7:20min/miles. 6 miles fast in middle.
1 HR easy cycle- 20 miles @21mph av.
Wednesday:
1 HR Own swim - 4x (400m FC pull/100 FC kick)
3 HR Hard Turbo session. av 22mph/230W/2100 CAL.
1+ HR cross training- surfing at thurso east.
Thursday:
1HR Gym session- Easy weights and core exercises.
45min run- Easy 6 miles @7:30 min/miles.
1HR Masters Swim- 12x 75m/ 3x(2x200m) IM FC BRST. 300 easy
Friday:
Brick session
1.30 Easy Cycle- 30 miles. 20mph av.
1.30 Middle Run- 12 miles @ 7:30 min/miles.
Saturday:
4HR Cycle- 80 miles. 21mph av. Fast intervals on hills.
1HR Masters Swim - hard. 800 w-up/12x75m FC fast pull/12x50m FC fast swim/400 easy
Sunday:
45 min running -Brora 10k. 37:40 @ av 6:10 min/miles. plus w. down
1 HR easy Turbo session. av 20mph/200W/600 Cal.

Totals for week Swim = 9100m Bike = 230 miles Run = 41 miles

Totals for year Swim = 197,000m Bike = 2595 miles Run= 386 miles

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