Being in St. George has been fun. After getting back after the 65 mile bike ride this morning I felt undernourished so I kind of pigged out afterwards. No junk, just lots of stuff. I must have eaten about 2500 calories of chicken alfredo pasta. Good stuff. Since I had so much energy I decided to go and do the real version of Coach Galloway's 2nd set which I screwed up on last week. I followed the workout plan to a T!
300 - 300 warmup loosen
1200 - 12x100 on 1:35 (get 1:30 on each one) strong effort, even pace.
200 - 4x50 recovery (15 seconds rest, nice and easy)
1000 - 10x100 (get 1:30 on each one) strong effort, even pace.
200 - 4x50 recovery (15 seconds rest, nice and easy)
800 - 8x100 (get 1:30 on each one) strong effort, even pace.
200 - 4x50 recovery (15 seconds rest, nice and easy)
400 - 4x100 on 1:30, get 1:25 on each. FAST, all out!
200 - 4x50 warmdown
total 4500
Felt great to actually get the goal times on all these. They were all at the right amount of effort and I didn't bonk. I should have got my butt kicked if I did bonk for the amount of calories I consumed today. Great workout!
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