Where's your muscle up??
CFE (OW SWIM)
swim 30 minute continous effort with 10 strokes being MAX effort, followed by 20 strokes of recovery.
CFE (BIKE)
On a continous running clock, ride 20 seconds at MAX effort, followed by 40 seconds of recovery. This should be done for 20, 25, or 30 minutes depending on race distance/ability.
Did the 10K for time Monday in place of the prescribed 5K. A bit disappointed with my time (51:50), but will just continue to work at it. Better than my Bolder Boulder time by 40 seconds, though. I'll take what I can get, right?
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