8221 total / 0 in 2015

Have a solid season injury free. Biking strength over winter 2012 & then Las Vegas 70.3 World Championships qualification 2013.

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Richard logged 8221 miles.

Last workout about 3 years ago. Help get them back on track!

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  1. RUN
    19.5 km 01:22 06:46 pace

    wu 25min
    tempo 20min
    10x1min hill reps, 90r
    10min warm down

  2. VELO
    112 km 03:50 18.2mph pace

    Strength work out

  3. VELO
    Hilly pre work extended commute 66 km 02:40 15.4mph pace

    Going down Birdlip hill in pitch black whilst they are re surfacing is not fun. Totally killed my avg.

  4. swim
    Strength session 3400 m 01:15 35:30 pace

    Warm up:
    200 swim
    200 pull
    4x66 kick build
    2x66 swim build

    Main set:
    8x66 band
    4x100 band+buoy
    2x200 swim RP
    400 band+buoy+paddles
    4x100 swim RP

    Warm down:
    2x66 kick
    200 pull
    100 back

    • Richard E.
      Richard E.

      Trying to do one good solid strength session a week over winter. It can only get easier ;)

      about 3 years ago Like1 person

    • Julien B.
      Julien B. Nice Job
      Nice Job:

      Well, the 400 x 2 with band and buoy sounds like torture. Well done mate! :)

      about 3 years ago