02.2015 – 04.2015 -POL training!

3 weeks of polarized training!

Starting heart rate zones

• Resting: 63
• 153/160/169/179/184/191

Round 1

• February 16 – 22
  • 1 AnT – 43:32, 13.8 miles, 4×4 mins, 3 mins rest periods
  • 2 AeT – 02:04:10, 35 miles
• February 23 – March 1
  • 1 AnT  – 54:01, 17.2 miles, hill intervals, 1-4 min rest periods
  • Extra AnT – 1:27:25, 28 miles, pull intervals, long rest periods
  • 3 AeT – 04:15:01, 75.3 miles
• March 2 – 8
  • 1 AnT < AeT – 02:27:36, 45.6 miles, 30 mins of short intervals, endurance for remainder
  • 2 AeT – 02:40:00, 28.5 miles
  • Extra AnT – 01:58:51, 34.3 miles
  • Heart rate zones – 142/156/163/175/179/186
  • Resting: 59

Round 2

• March 9 – 15
  • 1 AnT
  • 2 AeT
• March 16 – 22
  • 1 AnT
  • 2 AeT
• March 23 – April 1
  • 1 AnT < AeT
  • 2 AeT
  • Heart rate zones

Round 3

• April 2 – 8
  • 1 AnT
  • 2 AeT
• April 9 – 15
  • 1 AnT
  • 2 AeT
• April 16 – 22
  • 1 AnT < AeT
  • 2 AeT
  • Heart rate zones