Date: Thursday Jun 19, 2008
Location: Lunenburg – Rec Centre parking lot
Start time: be on the pool deck ready to go at 6pm
Duration: 6-9pm
Activity: Swim / Bike
Contact: tom.rogers57@gmail.com / 543-0352 / c: 521-7082
Notes:
- bring your wetsuit for the swim if you have one
- the bike will be on trainers again this week
- try to have a cadence computer
Sunny with blowing fog as we got underway at 6pm, approx 14C. It turned overcast by 7pm and coolish.
SWIM – Lunenburg Pool
WARM-UP: 400M
KICK: 400M
DRILL: 400M
MAINSET: 600M (2x(100 Easy/100 Medium/ 100 Hard))
COOLDOWN: 200M
BIKE – trainers
WARMUP1: SPIN 90 cadence approx 30min
WARMUP2: 3x(2min big gear/1 min high cadence/2min 90rpm)
MAIN SET: 2x8min high intensity
COOLDOWN: spin easy
The practise ended at 9pm. Thanks Neil for helping!