1st of 3 Endurance Building Days - Bring it on!!!

Moka's Workouts - Friday, February 28

Workout #1:  Recovery spin at 04h45
Type: Bike
Planned Duration: 1:00  Completed: 1:00 

Description: Very easy recovery spin on a mostly flat course in small chain ring. Power zone 1. Light on the pedals. Comfortably high rpm focusing on pedalling skills. If very tired then consider taking today off altogether so you are ready for the weekend.

Pre-Activity Comments: Be aware that you have a high-stress weekend coming up.

Workout #2:  Recovery Run 05:45
Type: Run
Planned Duration: 0:45  Completed: 0:45

Description: Run with heart rate in zone 1 on a flat, soft surface (dirt, grass, trail, treadmill). VERY easy. Embarrassingly slow. Best alone.
Pre-Activity Comments: Omit this run if you have any soreness today from yesterday's run or fatigue is high.

Workout #3:  Variably paced 75s 18h30
Type: Swim
Planned Duration: 1:00 Planned distance: 2950m
Completed: 1:25 longer mostly due to long 30 sec recoveries for the fast 10x 25m & 8 x 50m. I tend to want to cut down on the rest time but put trust in the plan designer's philosophy - especially with these fast intervals, it's important to maintain good form to prevent injuries. Agreed!

Completed distance: 3000m - I always round up. There's something just more satisfying about 3k vs 2950m. Kinda like a half marathon training run that is 20k - I mean really? Who calls it a day with only 1.1k to go to match the race distance. Pas moi!

Description: WU: 

200 pull buoy.
100 kick.
300 swim.
100 kick.
MS: 
4 x 75 (10” recovery) done as 25 fast, 25 slow, 25 fast.
1-minute rest.
4 x 75 (10”) done as 25 fast, 25 slow, 25 fast.
1-minute rest.
4 x 75 (10”) done as 25 fast, 25 slow, 25 fast.
1-minute rest.
4 x 75 (10”) done as 25 fast, 25 slow, 25 fast.
10 x 25 fast (30”).
8 x 50 fast (30”).
CD: 500 very easy.
Total: 2950
Pre-Activity Comments: