NOS 2020 Run - Week 13
Great job knocking out the workouts over the OS! Whether you're @PatKoss and have a cheering section for your workouts or like @Ralph Moore and several of the rest of use with no cheering section. Just know that we are all cheering for each other as we come to these last two weeks of training.
As you know we are nearing the end of the OS, so its time to start reviewing you season plan, and preparing for what comes next. I know I am starting to eye the road ahead as IM St George looms on the horizon.
Bike Focus:
- 5/6/7 are the numbers to remember for # of times to run this week
- Intensity: 60-80 mins half marathon intervals - 12, 15, or minute intervals at 10 seconds faster than z3
- Weekend: You run after the bike for 1:15 with TRP, z2 and z3 work
Run Focus
- 5/6/7 are the number to remember for the # of times to run this week
- Intensity: 1:15 with TRP, z2 and z3 work
- Note: A steady long occurs run during the week between 70-90 minutes
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Comments
@Patrick Hayden Thought I'd come and give you NOS run thread some love. Thanks for leading to the end.
@Gordon Cherwoniak - Thanks for the check in. Hope the JanOS goes well for you!