ES.W6/9 E.3X20MIN_2:00R/W.LgSh
Posted by atomiqsix on May 24, 2008
E/3X20MIN/2:00R 15390M 24.1R 01:57.0AVG 219WT
TE4.8 163AHR 178MHR 958KCAL
target:
2:00/1:59/1:58/1:57/1:56 every 4min [1st]
1:59/1:58/1:57/1:56/1:55 every 4min [2nd]
1:58/1:57/1:56/1:55/1:54 every 4min [3rd]
20:00.0MIN 5086M 23.8R 155AHR 01:57.9AVG 213WT
TIME METRES R PACE WATTS
04:00.0 1000 24 02:00.0 203
08:00.0 1009 23 01:58.9 208
12:00.0 1017 24 01:57.9 213
16:00.0 1026 24 01:56.9 219
20:00.0 1034 24 01:56.0 224
20:00.0MIN 5130M 23.8R 165AHR 01:56.9AVG 219WT
TIME METRES R PACE WATTS
04:00.0 1009 23 01:58.9 208
08:00.0 1017 23 01:57.9 213
12:00.0 1026 24 01:56.9 219
16:00.0 1034 24 01:56.0 224
20:00.0 1044 25 01:54.9 230
20:00.0MIN 5174M 24.6R 169AHR 01:55.9AVG 224WT
TIME METRES R PACE WATTS
04:00.0 1017 24 01:57.9 213
08:00.0 1026 24 01:56.9 219
12:00.0 1035 24 01:55.9 225
16:00.0 1044 25 01:54.9 230
20:00.0 1053 26 01:53.9 236
R/30:00MIN 10.0KPH 137AHR 143MHR
W/LEGS.SHOULDERS
bb squat 70k
db leg ext 50k
mc calf rot 170k
db shoulder press 27.5k
db flyes 15k
abs and stretches
note: not very tired except killed quads, target met, next time all 1s faster
