Name: Playbook - James Lawrence Iron Cowboy - W1/D5 Run
Uploaded: 2022-11-15T18:00:20.291Z
Duration: 50 min
Description: W1/D5 Run

Day 5

Run FTP: 50 minutes

FTP Test!

Warm-up REALLY well before this test...I want you to be sweating before you start the test interval! Make sure you lap your watch or start your treadmill over so you have accurate and isolated data to calculate your run zones. The test interval should be done like you're racing a 5K...as fast as you can without slowing down or stopping! We then take your average pace for the test interval to calculate your run zones.

Workout Detail:
Warm-up: 
- 20 min @60-87% of Threshold Pace (Zone1-2)

20 minutes at a 5K or Zone 3 effort
- 20 min @93-100% of Threshold Pace (Zone 3)

Cool Down:
- 10 min @60-87% of Threshold Pace (Zone1-2)

Run @60-87% of Threshold Pace (Zone 1-2)

Run @93-100% of Threshold Pace (Zone 3)

W1/D5 Run

Emily

That was a good time! Didn’t think I’d be able to hold a 5:30 pace for each minute but we got it done!

Trevan

W1/D1 Run

W1/D2 Swim

Lina

W1/D3 Bike

New 500 yard record. Beat my one from earlier this week by 20 sec!

W1/D4 Swim

W1/D6 Bike (Workout 1)

I ran into one of your haters at the end of my swim. I didn’t think they actually existed. Said I shouldn’t trust your training program. I said it sure as hell is working for me. Great swim today!

W1/D6 Swim (Workout 2)

W2/D1 Bike (Workout 1)

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W2/D2 Swim

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W2/D4 Swim (Workout 2)

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W2/D6 Run (Workout 1)

W2/D6 Swim (Workout 2)

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W3/D2 Swim (Workout 2)

W3/D3 Bike

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