Training Log Archive: Rhino33In the 1 days ending Sep 20, 2016:
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Tuesday Sep 20, 2016 #
Swim long 1:00:00 [1] 2.5 km (24:00 / km)
Road Bike tempo 1:00:00 [3] 24.0 mi (24.0 mph)
5 min warm up
7X3 min ANT efforts in ladder format. (110, 100, 90, 80, 70, 60, 50 rpm)
4 min rest, spinning easy
6X4 min ANT efforts in ladder format reversed. (60, 70, 80, 90, 100, 110 rpm)
1 min MAX EFFORT
5 min cool down
7X3 min ANT efforts in ladder format. (110, 100, 90, 80, 70, 60, 50 rpm)
4 min rest, spinning easy
6X4 min ANT efforts in ladder format reversed. (60, 70, 80, 90, 100, 110 rpm)
1 min MAX EFFORT
5 min cool down