Monday, January 30 to Wednesday, February 1

Monday:

CT Training: 15 - 20 at z2
3 x 30 sec fast spin / 30 sec easy
Main set:
4/8/12/8/4 min all steady at Z3 low to mid with 2 min RI
2 x 30 sec fast spin with 1:30 easy
Cool down: 15 - 20 min easy

Completed set; avg watts: 170; avg mph: 17; legs felt a little less peppy after playing basketball until 9 pM yesterday. Makes a difference.

Swimming:  20 minutes after bike workout;

Tuesday:

Master Swim:  75 minutes;

Bodyshaping class:  60 minutes;

Wednesday:

Tempo Run:  40 minutes  4.5 miles;