FOS ~ Week 11 ~ Changes
This week brought to you by the indomitable David Bowie!
For those of us left in the FOS 'haus, here we go into the final weeks! For my plan, I see optional swims (YAY!), continuing drill work on Tuesday and Thursday, with longer main sets. Saturday ride is longer time-wise, with no volume goals. We are looking at testing in a few weeks, and it will be interesting to see how our work has paid off.
Queue it up and let's get to work (minus the ad to go shopping) {https://www.youtube.com/watch?v=BPPSu0vaNWA}
Cheers,
Beth
For those of us left in the FOS 'haus, here we go into the final weeks! For my plan, I see optional swims (YAY!), continuing drill work on Tuesday and Thursday, with longer main sets. Saturday ride is longer time-wise, with no volume goals. We are looking at testing in a few weeks, and it will be interesting to see how our work has paid off.
Queue it up and let's get to work (minus the ad to go shopping) {https://www.youtube.com/watch?v=BPPSu0vaNWA}
Cheers,
Beth
1
Comments
WU:5-10' Easy, then 4 x 30/30 "Spinups", then 4 x 30/30 "Single Leg Drills."
MS1: 12' (4') @ Zone 4
MS2: 14' (4') @ Zone 4
MS3: 10' (4') @ Zone 4
Today was a beautiful, and chilly day here in the ROC, but I took the win, and headed outside. I did not do the spin-ups or SLDs, and instead took my two daughters (14 and 16) for an easy 10 mile bike ride. They are rising ENers and have eyes on a pool tri in June.
I did hit the main sets and am pretty pleased with the outcome.
https://connect.garmin.com/modern/activity/1685339067 (MS1)
https://connect.garmin.com/modern/activity/1685362530 (MS2)
http://https//connect.garmin.com/modern/activity/1685385098 (MS3)
I've asked to be the big leg for a fun "tri" next Saturday - it is run, bike, paddle (on the Genesee River). I am looking forward to seeing how the OS plays out in a race scenario.
Beth