Name: Playbook - James Lawrence Iron Cowboy - W4/D1 Run
Uploaded: 2022-11-15T18:00:20.408Z
Duration: 39 min
Description: W4/D1 Run

Day 1

Run Zone 4 Pyramid: 39 minutes

Workout Details:
Warm-up:
- 10 min @60-87% of Threshold Pace (Zones 1-2)

Main Set:
- Hard 2 min @102-115% of Threshold Pace (Zone 5)
- Easy 2 min @60-76% of Threshold Pace (Zone 1)

- Hard 3 min @102-115% of Threshold Pace (Zone 5)
- Easy 2 min @60-76 %of Threshold Pace (Zone 1)

- Hard 4 min @102-115% of Threshold Pace (Zone 5)
- Easy 2 min @60-76% of Threshold Pace (Zone 1)

- Hard 3 min @102-115% of Threshold Pace (Zone 5)
- Easy 2 min @60-76% of Threshold Pace (Zone 1)

- Hard 2 min @102-115% of Threshold Pace (Zone 5)
- Easy 2 min @60-76% of Threshold Pace (Zone 1)

Cool Down:
- 5 min @60-87% of Threshold Pace (Zones 1-2)

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

- Hard 2 min @102-115% of Threshold Pace (Zone 4)
- Easy 2 min @60-76% of Threshold Pace (Zone 1)

- Hard 3 min @102-115% of Threshold Pace (Zone 4)
- Easy 2 min @60-76 %of Threshold Pace (Zone 1)

- Hard 4 min @102-115% of Threshold Pace (Zone 4)
- Easy 2 min @60-76% of Threshold Pace (Zone 1)

- Hard 3 min @102-115% of Threshold Pace (Zone 4)
- Easy 2 min @60-76% of Threshold Pace (Zone 1)

- Hard 2 min @102-115% of Threshold Pace (Zone 4)
- Easy 2 min @60-76% of Threshold Pace (Zone 1)

Run @102-115% of Threshold Pace (Zone 4)

Run @60-76% of Threshold Pace (Zone 1)

Main Set

W4/D1 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/D5 Run

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!

W4/D1 Run

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