WOWs 7/12-7/18

Hi Fits!

I'm calling them WOWs now (Workouts of the Week)

This week will be split personality. I will post one set of workouts for those tapering for Door County half IM and a regular set of workouts for those of you that are not!

DC WOWs:

7/12: 5k-5 mile recovery run, NO LIFTING, yoga

7/13: Swim - 400 yd w^, 5 X 200 yd repeats w/ 30 sec. rest, 400 yd cooldown = 1800 yds

 Bike - meet at the Wades @ 9:30 a.m. for an hour of short, high cadence bike intervals followed by a yoga

7/14: 5 mile progression run followed by yoga

7/15: travel day (for Al, Kristen, Stan, Amy and Karen) easy bike and run upon arrival in DC

7/16: Amy and Karen SPRINT TRI!!!!, All others easy 3-5 mile run. 

7/17: HALF IRONMAN!!!!! Amy and Karen recover and stretch

7/18: Recover and yoga and travel day home. 

Regular WOWs:

7/12: 5k-5 mile progression run, strength and yoga

7/13: Swim - 400 yd w^, 5 X 200 yd repeats w/ 30 sec. rest, 400 yd cooldown = 1800 yds

 Bike - meet at the Wades @ 9:30 a.m. for an hour of short, high cadence bike intervals followed by a yoga

7/14: 5 mile progression run followed by yoga

7/15: bike run brick (bike 45 min @ 90% of race pace, run 25-30 min @ 90% of race pace)

7/16: LSD bike or run your choice (this should be 1.5 hr plus time) LSD= Long Slow Distance NOT drugs!

7/17: REST DAY WooooHOOOO

7/18: 5k-5 mile progression run, strength and yoga

Peace out killas!

SpecialK and Zen Al!