Some crosstraining

6:30am- Spin session on the bike. Program was a pyramid session as follows;

1min at threshold(90rpm)- 1 min recovery
2mins at threshold(90rpm)- 1 min recovery
3mins at threshold(90rpm)- 1 min recovery
4mins at threshold(90rpm)- 1 min recovery
5mins at threshold(90rpm)- 1 min recovery
4mins at threshold(90rpm)- 1 min recovery
3mins at threshold(90rpm)- 1 min recovery
2mins at threshold(90rpm)- 1 min recovery
1 min at threshold(90rpm)- 1 min recovery

2 mins recovery

30sec-80% threshold, 30secs at threshold (110rpm)
60sec recovery
30sec-80% threshold, 30secs at threshold (110rpm)
60sec recovery
30sec-80% threshold, 30secs at threshold (110rpm)
60sec recovery

10 min warm down.

A good ball breaker of a session. Legs felt dead afterwards.


12pm- Run-Swim -Run

Ran to the 50m pool at Lane Cove (2.5km) swim 1000mtrs-19:41- Run 2.5km back to work.