Name: Playbook - James Lawrence Iron Cowboy - W6/D6 Run
Uploaded: 2022-11-15T18:00:20.530Z
Duration: 45 min
Description: W6/D6 Run

Day 6

Run Zone 5 Sprints :43 minutes

Workout Details:
Warm-up:
- 5 min @60-76% of Threshold Pace. (Zone 1)
- 5 min @76-87% of Threshold Pace (Zone 2)

Main Set:
6 x 1-minute sprints in Zone 5 with 2 minutes of recovery in Zone 1 after each interval 
- Hard 1 min @115-120% of Threshold Pace (Zone 5)
- Easy 2 min @60-76% of Threshold Pace

Cool Down
15 min @60-76% of Threshold Pace (Zone 1)

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

Run @76-87% of Threshold Pace (Zone 2)

Main Set:
6 x 1-minute sprints in Zone 5 with 2 minutes of recovery in Zone 1 after each interval 

- Hard 1 min @115-120% of Threshold Pace (Zone 5)
- Easy 2 min @60-76% of Threshold Pace

Run @115-120% of Threshold Pace (Zone 5)

Main Set

W6/D6 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!

W6/D6 Run

More workouts from James Lawrence Iron Cowboy