Canandaigua,NY 
Today
Partly Cloudy High 37FLow 31F
  • Temp: 25F
  • Hum: 81%
  • W: 8mph S
TUESDAY
Moderate rain at times
High 45F
Low 41F
WEDNESDAY
Heavy rain
High 47F
Low 42F
THURSDAY
Light sleet
High 41F
Low 33F
FRIDAY
Sunny
High 42F
Low 35F
Swim
  • 45m
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Masters

Bike
  • 1h 00m
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WU: 15' easy include 4 X 30" Spinups. MS: 3 X 1' (1') hard, to get your heart rate up. Then 40' very hard.

Run
  • 1h 00m
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MS: 800 @ Z4/TP (2') , 2 x 1 mile @ Z4/TP, 800 @ Z4/TP

Be sure to stretch!

Run
  • 25m
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MS: 25' @ RP + 5 x uphill 30" strides

Bike
  • 1h 00m
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MS: 2 x 12' (4') @ Z4. Remainder @ Z3

Bike
  • 1h 00m
  • -----
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MS: 1 X 10' @ Z4, 5' EZ, 2 X 12' (3') @ Z3, balance @ Z2

Run
  • 25m
  • -----
  • -----

MS: @ Z2/MP gradually increasing to Z3/HMP

Run
  • 1h 00m
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  • -----

WU 15" EZ including 4 X 30" Strides MS: 3 X 1.5 mile (4') @ Z3/HMP CD: 5' EZ

Be sure to stretch!

kenj's Training Plan


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