2013 CEC Pro Camp Day 9

Today, as you may have gathered through social media, it was not very "Tucson-y."

However, the training was.


Swim - 5km

Warm-up:

800 choice

3x
2x50kick, fast between the flags on :60
100 easy swim on 1:45

4x through on 2:45
25 build
25 easy
50 build
100 easy 

Mainset:

Graduated to Laurel Wassner and Lauren Goss' lane. Just happy to be swimming with the front group.

12x100 HIM pace on 1:15 (1:05-1:08)

400 easy

8x100 on 1:15 (1:05-1:08, then cracked a bit in the last few)


Longer easy cd


Run - 1:55 - 25km


Pretty good run around Reid Park today. This is a flat 2.85mile loop. 

Warm-up: 
1 loop plus pick-ups and functional work.

Mainset as follows each on 21minutes with some active recovery between.
1 loop HIM pace (5:45's)
1 loop a bit faster than HIM pace (5:30's)
1 loop HIM pace (5:45's)

CD:
1 loop 

Here is the fun in the form of a file for you. Thanks to Cliff English for being out there in full support mode!


Back at it with a long ride on tap for tomorrow.  I hope this amazing weather we're having, breaks!

Comments

Summer said…
Congrats on being able to swim with the big girls! Those ladies are FAST! And I seem to remember you saying you would be bringing spring with you on your return to Madison... so hurry back :)

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