Jamie is away, went for a race with the junior athlete's in NZ. There was still a small group left behind to train, Jamie left the program.
7a.m. Swim
400m fr/bk
4x100m 75m bk/25m br
4x50m scull/swim by 25m
8x75m (25m 6 kick roll/ 25m 6 kick change/ 25m build to P200)
HR set
24x100m @ 1:40 holding sub 1:20
* I was the only girl doing this set, I started out with 1:10's so I decided to tag along with the boys on the 1:35 cycle. It slowly faded into holding 1:15's but i still went on 1:35 cycle.
11a.m. Ride
Start from North Beach to Mount Keira- Sandon Loop and back
6x6mins SE
1/2/4/5 ( 4 mins holding cadence 50-60/ build last 2 mins to high cadence )
3/6 ( 30secs ez, 30 secs supra, 60mins ez, 60mins supra, 90mins ez, 90mins supra )
* I think i held myself pretty well on those SE's after a HR set in the swim this morning.
After the 3rd set the other girls got closer to me but they didn't do the HR set. They did 8x400m bouy and band.
20mins LSD run (own)
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