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MORNING: L2 RUN: Age Group: 25' (25 minutes); Elite: 35'; Pro: 40'. Find some hills and run at L2 (short conversations still comfortable). Cruise on the hills -- you have to run easy and comfortable on them to keep your heart rate in Level 2. Your hillwork will increase your leg and hip strength. AFTERNOON: L2-L3 BIKE: Indoor spin. A: 40'; E: 45'; P: 60'. Concentrate on a high spin, 90-100 RPM, broken down into 2' efforts with 1' recovery. Use low resistance on legs. Loosen up your hips and have fast feet/turnover.
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