Location: Downtown Minneapolis
Emphasis: Power Endurance (long)
Time: 20:38
Minneapolis Duathalon: 3 man relay
I ran the third leg of a duathalon which was a 5k on a somewhat hilly course. The course ended up being a touch longer than a 5k and had two gradual uphills towards the end of the route. I was shooting for a sub 20 minutes and ended up finishing in 20:38. Considering that I had my bachelor party this weekend I was pleased with the effort. Our team finished 3rd overall in the relay option and 1st for the 3 man all male portion. My cousin ran the first 5k in 17:03 and his dad at 60 years old biked the 18 miles in right around 46 minutes. Overall it was a great day. If I race at around 195# as well as not have my bachelor party the night before a sub 20 minute 5k will come easy. I will try to retest this just for curiosity in the next couple of weeks.
Then:
Location: Gym
Emphasis: Power Endurance (short)
Time: 35 minutes
Warm up:
2 min on the rower
then:
6 rounds: All must be over 150m
Row 30/30
(completed easily, compare to August 19th, 2012)
then:
6 rounds: All AFAP
Stationary bike 30/30
then:
Foam roll and mobility work
Notes:
Technique is slowly improving on the rower. Intervals on the stationary bike are done as fast as I possibly can. I know if I am sandbagging it.
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