Saturday: Spin / Brick Bolton

[teamkimball]

Feel free to join me at my house for a Spin / Run Brick.


6:00 AM start for the spin ( Bring you heart rate Monitors - I have a good set planned )
7:30 AM start for the run ( 10K )

[teamkimball]

Total Time 90 Minutes

Warm Up:
15 minute (Zone 2)
Main Set:
15 Minutes Z4-5,
5 Minutes Zone 2 Easy Recovery
2 x 15' Zone 3 (3 min rest interval)

19 Minute Zone 2 Cool down


Sample of my Zones:

Test 160 Max 173 Low High
Z1 - 65-78% 104 124.8
Z2 - 78-89% 124.8 142.4
Z3 - 89-93% 142.4 148.8
Z4 - 93-99% 148.8 158.4
Z5 - 100-102% 160 163.2

[dtower]

If I am up I am in for most of the w/o
tower

[Pattie]

great thanks steve