Three down

Rest week!!! Well, kind of,...... It turned out to be a low hours intensity week, and the beginning of week four will be more recovery. 

Week in review:


10:00 hours total:
8:00 L1

0:30 L2
0:30 L3

1:00 L4

Monday:
Run to weight room
Strength
Run home

Tuesday:
60 minute recovery ride (60-65%)


Wednesday:
Run to weight room
Strength
Run home

Laramie World Championships (Pedal House hammer ride)

0:30 minute warmup, 

4 intermediate sprint points, won the first two, second on each of the last two. 

0:30 minute cooldown

(2:30 total)

Thursday:
Off

Friday:
Run to weight room
Strength
Run home


Saturday:
Supposed to be a road race and a TTT but snow canceled both. 

1:00 L1 skate (4" of new snow sucks for biking, but rocks for skiing!)

1:00 L1 ride with some pickups


Sunday:
Conference Criterium

1:00 warmup

30 minute crit (this race will get a whole new post, lots of pics!!!!)

Next few weeks:
10 hours
15 hours
7 hours
15 hours


Joe