Speed Theory
Tri It Multisport
Bicycle Forest











April 12th, 2009

4.5hour ride, with 6x10min HARD efforts with 2min inbetween over the Cultus Lake Triathlon 40km race course.  At the end of each 10min effort, I took note of a landmark by which I finished the interval, looped around for an easy 2min of recovery, then started the next effort as a rolling start.  Despite my best effort, I could only come up with a 1:02:10 over the course.  uuugh..

2x3kmhard repeats on the track in the pouring rain today,…the best I could muster was a 10:35, and 10:58 – wow that was ugly.

Main swim set today:

6x400m swim, alternate one hard/one easy.  Hard efforts were 4:50, 4:46, 4:46.  It was a sufferfest….