3/17/2020

5 Sets:
50 Cal Assault progressing as follows:
10 Cals @ 65%
10 Cals @ 75%
10 Cals @ 85%
10 Cals @ 90%
10 Cals @ 95%
rest 1min
400m Run @ faster than 1:40 pace
rest 3min bw sets with active recovery bike spin or walk

This was rough, and I ended up changing the rest time and run pace. I made it through one set at the prescribed run pace but it dropped off after that. Between sets 1 and 2 I rested 3min, between sets 2 and 3 and then 3 and 4 it was 4min rest. Between 4 and 5 I ended up having to wait a while because of a class and talking to the gym owner. I'm not sure my exact times either. But I do know paces on the Echo and the run. I liked this one, but the run pace was aggressive and I couldn't keep up. I tried to keep the bike at a consistent pace and push the run but quickly fell off. 

Set 1 - 200/250/300/350/375, 1:40/400m pace on the run
Set 2 - 200/250/300/350/375, 1:46/400m pace on the run
Set 3 - 200/240/280/300/315, 1:50/400m pace on the run
Set 4 - 190/230/270/300/330, 1:55/400m pace on the run
Set 5 - 200/250/300/330/360, 1:48/400m pace on the run